Intermediate Yoga Poses

Standing 3

High Crescent Lunge Utthita Aśva Sañcālanāsana मध्यम · उभे राहून · 30–60 सेकंद quadricepsglutes Side Lunge Skandāsana मध्यम · उभे राहून · 30–60 सेकंद hip adductorsquadriceps Standing Straddle Samakoṇāsana मध्यम · उभे राहून · 30–60 सेकंद hamstringship adductors

Seated 10

सिद्धासन सिद्धासन मध्यम · बसून · 2–5 मिनिटे hip adductorsspinal erectors Archer Pose Ākarṇa Dhanurāsana मध्यम स्तर · बसून · प्रत्येक बाजूला 20–40 सेकंद hip flexorshamstrings Boat Pose Nāvāsana मध्यम · बसून · 20–40 सेकंद abdominalship flexors गोमुखासन Gomukhāsana मध्यम स्तर · बसून · प्रत्येक बाजूला 45–90 सेकंद gluteship adductors Fire Log Pose Agnistambhāsana Intermediate · seated · 1–2 minutes each side gluteship abductors मंडूकासन Maṇḍūkāsana मध्यम · बसून · 20–40 सेकंद hip adductorsquadriceps Half Boat Pose Ardha Nāvāsana मध्यम · बसून · 15–30 सेकंद abdominalstransverse abdominis अर्ध पद्मासन अर्ध पद्मासन Intermediate · seated · 1–3 minutes each side hip adductorship flexors Pigeon Pose Eka Pāda Kapotāsana Intermediate · seated · 1–2 minutes each side gluteship abductors Yogic Seal Pose Yogamudrāsana मध्यम · बसून · 30–60 सेकंद spinal erectorsshoulders

पुढे वाकण्याची आसने 9

पादांगुष्ठासन पादांगुष्ठासन मध्यम पातळी · पुढे वाकण्याची आसने · 45–90 सेकंद hamstringscalves पादहस्तासन पादहस्तासन मध्यम पातळी · पुढे वाकण्याची आसने · 45–90 सेकंद hamstringscalves Heron Pose Krauñcāsana Intermediate · forward bends · 30–60 seconds each side hamstringsquadriceps Intense Side Stretch Pose Pārśvottānāsana मध्यम पातळी · पुढे वाकण्याची आसने · 45–90 सेकंद hamstringscalves Rabbit Pose Śaśāṅgāsana मध्यम पातळी · पुढे वाकण्याची आसने · 15–30 सेकंद spinal erectorsupper back Seated Wide-Legged Forward Fold Upaviṣṭha Koṇāsana A Intermediate · forward bends · 1–3 minutes hamstringship adductors Side Wide-Angle Seated Fold Pārśva Upaviṣṭha Koṇāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Spread-Leg Seated Forward Fold Pāda Prasāra Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Three-Limbed Forward Bend Triaṅga Mukhaikapāda Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side hamstringsquadriceps

Backbends 14

पिळण्याची आसने 10

Inversions 5

डॉल्फिन आसन अर्ध पिंच मयूरासन मध्यम · उलटी आसने · 30–60 सेकंद shouldershamstrings Headstand Preparation Śīrṣāsana (Prārambhika) मध्यम · उलटी आसने · 20–45 सेकंद shouldersabdominals Plough Pose Halāsana मध्यम · उलटी आसने · 45–90 सेकंद hamstringsspinal erectors Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side hamstringsglutes Wide-Legged Plough Pose Supta Koṇāsana मध्यम · उलटी आसने · 30–60 सेकंद hamstringship adductors

Balance 9

Crow Pose Kākāsana मध्यम स्तर · तोल · 3–8 श्वास shouldersabdominals गरुडासन गरुडासन Intermediate · balance · 20–45 seconds each side quadricepsgluteus medius Four-Limbed Staff Pose Caturaṅga Daṇḍāsana मध्यम स्तर · तोल · 1–3 श्वास tricepschest Half Moon Pose अर्ध चंद्रासन Intermediate · balance · 20–45 seconds each side gluteus mediushamstrings One-Handed Arm Pose Eka Hasta Bhujāsana Intermediate · balance · 3–8 breaths each side shoulderstriceps Pendant Pose Lolāsana मध्यम स्तर · तोल · 3–8 श्वास shouldersabdominals Side Plank Pose (Feet Stacked) Pārśva Phalakāsana Intermediate · balance · 20–40 seconds each side obliquesshoulders Side Plank with Lifted Leg Vasiṣṭhāsana Intermediate · balance · 15–30 seconds each side obliqueship abductors Warrior III Vīrabhadrāsana III Intermediate · balance · 20–45 seconds each side hamstringsglutes

Asked before class

What counts as a intermediate yoga pose?

Assume a working base of strength and range, and a teacher who has watched you move. On YogaPath 60 of 209 poses carry this rating, spread across 7 families.

How long before I move up a level?

There is no timetable and anyone who gives you one is guessing. A useful signal is that you can hold the poses at your current level for their full stated time, breathing normally, without needing to check the instructions. That usually takes months rather than weeks, and it is not a race — the injuries in yoga cluster almost entirely around people going up a level early.

Are intermediate poses safe?

Difficulty and safety are different things. A beginner pose can still be wrong for a specific neck, knee or pregnancy, and an advanced pose is not dangerous for someone who has practised it for a decade. Every page here lists its own cautions — read those rather than relying on the level badge.

The other levels

Beginner 88 Advanced 61 पहिला सराव

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written आणि what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026

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Standing 3

Seated 10

पुढे वाकण्याची आसने 9

Backbends 14

पिळण्याची आसने 10

Inversions 5

Balance 9

Asked before class

The other levels

Follow the build

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Intermediate yoga poses

Standing 3

Seated 10

पुढे वाकण्याची आसने 9

Backbends 14

पिळण्याची आसने 10

Inversions 5

Balance 9

Asked before class

The other levels

Follow the build

भारतासाठी मोफत आरोग्य & फिटनेस टूल्स