ਇੰਡੀਆ ਹੈਲਥ ਰਿੰਗ ਦਾ ਹਿੱਸਾ
YogaPath
ਪੰਜਾਬੀ
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Intermediate yoga poses

Assume a working base of strength and range, and a teacher who has watched you move.

Standing 3

High Crescent Lunge Utthita Aśva Sañcālanāsana Intermediate · standing · 30–60 seconds quadricepsglutes Side Lunge Skandāsana Intermediate · standing · 30–60 seconds hip adductorsquadriceps Standing Straddle Samakoṇāsana Intermediate · standing · 30–60 seconds hamstringship adductors

Seated 10

ਸਿੱਧਾਸਨ Siddhāsana Intermediate · seated · 2–5 minutes hip adductorsspinal erectors Archer Pose Ākarṇa Dhanurāsana Intermediate · seated · 20–40 seconds each side hip flexorshamstrings Boat Pose Nāvāsana Intermediate · seated · 20–40 seconds abdominalship flexors Cow Face Pose Gomukhāsana Intermediate · seated · 45–90 seconds each side gluteship adductors Fire Log Pose Agnistambhāsana Intermediate · seated · 1–2 minutes each side gluteship abductors Frog Pose Maṇḍūkāsana Intermediate · seated · 20–40 seconds hip adductorsquadriceps Half Boat Pose Ardha Nāvāsana Intermediate · seated · 15–30 seconds abdominalstransverse abdominis ਅਰਧ ਪਦਮਾਸਨ Ardha Padmāsana 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 Intermediate · seated · 30–60 seconds spinal erectorsshoulders

Forward bends 9

Big Toe Pose Pādāṅguṣṭhāsana Intermediate · forward bends · 45–90 seconds hamstringscalves Hand Under Foot Pose Pādahastāsana Intermediate · forward bends · 45–90 seconds hamstringscalves Heron Pose Krauñcāsana Intermediate · forward bends · 30–60 seconds each side hamstringsquadriceps Intense Side Stretch Pose Pārśvottānāsana Intermediate · forward bends · 45–90 seconds hamstringscalves Rabbit Pose Śaśāṅgāsana Intermediate · forward bends · 15–30 seconds 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

Bow Pose Dhanurāsana Intermediate · backbends · 15–25 seconds, 2–3 rounds quadricepsspinal erectors Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds hip flexorsquadriceps Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds chestspinal erectors Four-Footed Pose Catuṣpādāsana Intermediate · backbends · 20–40 seconds, 2 rounds gluteshamstrings Half Bow Pose Ardha Dhanurāsana Intermediate · backbends · 15–20 seconds each side quadricepsspinal erectors Half Frog Pose Ardha Bhekāsana Intermediate · backbends · 20–30 seconds each side quadricepship flexors One-Legged Bridge Pose Eka Pāda Setu Bandhāsana Intermediate · backbends · 15–20 seconds each side gluteshamstrings One-Legged King Pigeon Pose Eka Pāda Rājakapotāsana Intermediate · backbends · 30–60 seconds each side hip flexorsquadriceps Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes quadricepship flexors Side Bow Pose Pārśva Dhanurāsana Intermediate · backbends · 2–3 breaths each side quadricepsspinal erectors Supported Upward Bow Pose Sālamba Ūrdhva Dhanurāsana Intermediate · backbends · 1–3 minutes chestshoulders Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds gluteshamstrings Upward-Facing Dog ਊਰਧਵ ਮੁਖ ਸ਼ਵਾਨਾਸਨ Intermediate · backbends · 15–30 seconds spinal erectorschest Wild Thing Camatkārāsana Intermediate · backbends · 10–20 seconds each side gluteschest

ਮਰੋੜ 10

Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side obliquesspinal erectors Half Lord of the Fishes Pose Ardha Matsyendrāsana Intermediate · twists · 30–60 seconds each side obliquesspinal erectors Marichi's Pose A Marīcyāsana A Intermediate · twists · 30–60 seconds each side hamstringsspinal erectors Revolved Abdomen Pose Jaṭhara Parivartanāsana Intermediate · twists · 6–10 slow rounds each side obliquesabdominals Revolved Chair Pose Parivṛtta Utkaṭāsana Intermediate · twists · 30–60 seconds each side obliquesquadriceps Revolved Head-to-Knee Pose Parivṛtta Jānu Śīrṣāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Low Lunge Parivṛtta Añjaneyāsana Intermediate · twists · 30–60 seconds each side obliqueship flexors Revolved Triangle Pose Parivṛtta Trikoṇāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings

Inversions 5

Dolphin Pose Ardha Piñcha Mayūrāsana ਦਰਮਿਆਨਾ · ਉਲਟੇ ਆਸਣ · 30–60 ਸਕਿੰਟ shouldershamstrings Headstand Preparation Śīrṣāsana (Prārambhika) ਦਰਮਿਆਨਾ · ਉਲਟੇ ਆਸਣ · 20–45 ਸਕਿੰਟ shouldersabdominals Plough Pose Halāsana ਦਰਮਿਆਨਾ · ਉਲਟੇ ਆਸਣ · 45–90 ਸਕਿੰਟ hamstringsspinal erectors Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side hamstringsglutes Wide-Legged Plough Pose Supta Koṇāsana ਦਰਮਿਆਨਾ · ਉਲਟੇ ਆਸਣ · 30–60 ਸਕਿੰਟ hamstringship adductors

Balance 9

Crow Pose Kākāsana Intermediate · balance · 3–8 breaths shouldersabdominals ਗਰੁੜ ਆਸਨ Garuḍāsana Intermediate · balance · 20–45 seconds each side quadricepsਗਲੂਟੀਅਸ ਮੀਡੀਅਸ Four-Limbed Staff Pose Caturaṅga Daṇḍāsana Intermediate · balance · 1–3 breaths tricepschest Half Moon Pose ਅਰਧ ਚੰਦਰਾਸਨ Intermediate · balance · 20–45 seconds each side ਗਲੂਟੀਅਸ ਮੀਡੀਅਸhamstrings One-Handed Arm Pose Eka Hasta Bhujāsana Intermediate · balance · 3–8 breaths each side shoulderstriceps Pendant Pose Lolāsana Intermediate · balance · 3–8 breaths 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 88Advanced 61 ਪਹਿਲਾ ਅਭਿਆਸ

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 ਅਤੇ 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.

ਸਰੋਤ·Published asana references·asana names, alignment and cautions as taught·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

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Amit Sharma

ਆਕਲੈਂਡ ਦਾ ਰੀਅਲ-ਅਸਟੇਟ ਏਜੰਟ ਅਤੇ ਮਾਰਕੀਟਰ। ਮੁਫ਼ਤ, ਸਰੋਤ-ਆਧਾਰਿਤ ਡੇਟਾ ਟੂਲ ਬਣਾਉਂਦਾ ਹੈ।

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