Hatha Yoga

Intermediate Yoga Poses

These poses ask for a little more strength, balance and openness. Warm up first, work within your range, and use a block or wall whenever it helps.

Chair Pose Utkatasana

SummaryA strong standing pose that builds heat in the legs.

StepsStand with the feet together or hip-width apart. Bend the knees and sink the hips back as if sitting into a chair, keeping the weight in the heels. Lengthen the spine and reach the arms forward or overhead.

BenefitsStrengthens the thighs, ankles and core and builds stamina.

Take careKeep the knees in line with the feet and the weight back into the heels. Ease up with knee issues or low blood pressure.
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Extended Side Angle Utthita Parsvakonasana

SummaryA deep standing stretch through the whole side body.

StepsFrom a wide stance, turn the front foot out and bend the front knee over the ankle. Rest the front forearm on the thigh or a hand to the floor or a block, and sweep the top arm over the ear to create one long line from heel to fingertips.

BenefitsStretches the side body and groin and strengthens the legs.

Take careUse a block under the lower hand rather than collapsing into the front leg. Keep the front knee over the ankle.
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Half Moon Pose Ardha Chandrasana

SummaryA balancing pose that opens the hips and builds focus.

StepsFrom Triangle, bend the front knee, place the front hand on the floor or a block about a foot ahead, and lift the back leg to hip height. Stack the top hip, reach the top arm up, and gaze forward or up.

BenefitsImproves balance and coordination and strengthens the legs and core.

Take carePractise with the back against a wall and a block under the hand while learning. Take care with balance or low blood pressure.
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Bridge Pose Setu Bandha Sarvangasana

SummaryA supported backbend that opens the chest and front body.

StepsLie on the back with knees bent and feet hip-width, heels near the sitting bones. Press into the feet and lift the hips, rolling the shoulders under and clasping the hands if comfortable. Keep the knees parallel.

BenefitsStrengthens the back, glutes and hamstrings and opens the chest.

Take careKeep the gaze straight up and do not turn the head while in the pose, to protect the neck.
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Plough Pose Halasana

SummaryA calming inversion that stretches the whole back of the body.

StepsLie on the back with the arms alongside the body. Support the lower back with the hands and lift the legs and hips, lowering the feet toward the floor behind the head. Keep the legs as straight as is comfortable, with the hands supporting the back or clasped on the floor. Breathe steadily, then come out slowly, rolling the spine down one vertebra at a time.

BenefitsStretches the shoulders, spine and hamstrings and can feel calming and restful.

Take careKeep the gaze straight up and never turn the head while in the pose, to protect the neck. Move in and out slowly and only as far as is comfortable, keeping the hands supporting the back. Take care with neck, back or blood-pressure issues, and rest in a gentler pose if it feels at all strained.
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Boat Pose Navasana

SummaryA core-strengthening balance on the sitting bones.

StepsSit with the knees bent and lean back slightly, lifting the feet so the shins are parallel to the floor. Lengthen the spine and reach the arms forward. Straighten the legs toward a V only if the back stays long.

BenefitsStrengthens the core, hip flexors and spine.

Take careKeep the knees bent and the chest lifted rather than rounding the lower back. Take care with lower-back or neck issues.
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Pigeon Pose Eka Pada Rajakapotasana (resting)

SummaryA deep hip opener in a resting forward fold.

StepsFrom hands and knees, bring one knee forward behind the wrist with the shin angled across, and extend the other leg straight back. Square the hips, then walk the hands forward and fold over the front leg as far as is comfortable.

BenefitsOpens the hips and glutes and releases tension in the lower body.

Take carePlace a cushion under the front hip to keep the hips level. Take care with knee issues and never force the front knee.
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Camel Pose Ustrasana

SummaryA heart-opening backbend from a kneeling position.

StepsKneel with the knees hip-width and shins down. Place the hands on the lower back, lift the chest, and gently arch back. Reach for the heels only if the chest stays lifted and the neck stays comfortable.

BenefitsOpens the chest, shoulders and front of the body and strengthens the back.

Take careKeep the hands on the lower back if reaching the heels strains the spine. Support the head rather than dropping it back. Take care with neck, back or blood-pressure issues.
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Eagle Pose Garudasana

SummaryA wrapped balancing pose that builds focus and stability.

StepsFrom a slight squat, cross one thigh over the other and hook the foot behind the calf if you can. Cross the opposite arm under and wrap the forearms, lifting the elbows. Sink the hips and hold a steady gaze.

BenefitsImproves balance and focus and stretches the shoulders and upper back.

Take careSkip the foot hook and simply cross the legs if balance is difficult. Take care with knee or shoulder injuries.
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Revolved Triangle Parivrtta Trikonasana

SummaryA standing twist that builds balance and spinal mobility.

StepsFrom a shorter stance with the front foot forward, square the hips and fold over the front leg. Bring the opposite hand to a block beside the front foot and twist open, reaching the top arm to the sky. Lengthen the spine before turning.

BenefitsStrengthens the legs, improves balance and mobilises the spine through rotation.

Take careUse a block under the lower hand and keep the spine long rather than rounding. Take care with back issues.
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Side Plank Vasisthasana

SummaryAn arm and core balance on one hand.

StepsFrom plank, shift onto one hand and the outer edge of that foot, stacking the feet or staggering them for support. Stack the shoulders and hips and reach the top arm to the sky in one straight line.

BenefitsStrengthens the arms, shoulders and core and improves balance.

Take careDrop the lower knee for support, or keep the top knee bent with the foot on the floor in front. Take care with wrist or shoulder issues.
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Dancer Pose Natarajasana

SummaryA standing balance and gentle backbend that builds focus and poise.

StepsStand tall and shift the weight onto one leg. Bend the other knee and take hold of that foot or ankle behind you, using a strap if it is easier. Reach the opposite arm forward, then gently press the lifted foot back and up as the chest lifts and you find a steady gaze.

BenefitsImproves balance, focus and posture while opening the chest, shoulders and the front of the body.

Take careUse a wall or a strap for support and keep the standing knee soft. Come out slowly, and take care with knee, back or balance issues.
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