10 Intermediate Yoga Poses: To Go Further
Have you mastered the basics and want to take it to the next level?
Here are 10 intermediate yoga poses perfect for challenging your balance, strength, and flexibility! These postures require a little more practice than beginner poses, but they are incredibly rewarding for the body and mind.
Even if they are more intense, with concentration and appropriate equipment, you will quickly adopt them.
Why Move to the Intermediate Level?
Once your body has adapted to basic postures, it needs new challenges to continue to strengthen and become more flexible. Intermediate postures work your deep muscles and greatly improve your concentration.
The secret? Don't rush the steps and use a yoga mat that offers impeccable grip, as you'll likely sweat a little more!
Essential equipment for your practice
Before you start, make sure you have the right gear. A quality mat is essential to prevent slipping. The Mandala Cork Yoga Mat 5mm XL Anti-slip offers excellent grip thanks to its natural cork surface.
Visit our Blog on: How to choose your yoga mat
Pose 1: Chair Pose (Utkatasana)
To strengthen the legs
A pose that warms up the thighs! Standing, bend your knees and lower your glutes as if you were going to sit on an imaginary chair, arms raised towards the sky. This position powerfully strengthens your lower body.
- Keep weight on your heels
- Don't arch your lower back too much
- Breathe calmly and deeply
- Stay in this position for 30 to 45 seconds
Pose 2: Upward-Facing Dog (Urdhva Mukha Svanasana)
To open the chest and strengthen the back
The natural evolution of Cobra! Supported only by the tops of your feet and your hands, you lift your entire body off the ground. Your chest proudly opens forward. Perfect for strengthening the arms and stretching the entire abdomen!
Pose 3: Triangle Pose (Trikonasana)
To open the hips
Legs wide apart, one foot turned outwards. Tilt your torso to the side, one hand towards the ground (or on your ankle), the other pointed towards the sky. This posture opens the hips and deeply stretches the flanks.
Accessories to improve your practice
In addition to your mat, accessories become real private teachers at the intermediate level. If you lack stability in Half Moon or your hands don't reach your heels in Camel, yoga blocks and straps will help you find the right alignment safely, without risking injury.
Pose 4: Boat Pose (Navasana)
To strengthen the abdominal core
A real challenge for your abs! Sitting, lift your legs straight and lean your torso slightly back to form a "V" with your body. Your arms are stretched forward. You strengthen your entire core dramatically!
Pose 5: High Lunge (Ashta Chandrasana)
to work on balance and leg strength
One leg bent in front, the other extended behind on the toes, arms raised towards the ceiling. A demanding position that works your balance, grounding, and strengthens your legs.
Pose 6: Warrior II (Virabhadrasana II)
For endurance and mental strength
Grounding and maximum concentration! Legs wide apart, bend the front knee to 90 degrees and extend your arms horizontally. Look far ahead, over your hand. You develop your endurance and mental strength.
The importance of hydration
Intermediate sessions get you hot! Always keep your Water Bottle close at hand. Drinking small sips between intense poses helps your muscles recover better. The Oasis 460 ml insulated water bottle keeps your water cool and is easy to transport.
Pose 7: Half Moon Pose (Ardha Chandrasana)
For balance
Let's test balance! Supported on one leg and one hand on the ground, you lift the other leg horizontally and open your torso to the side. Don't worry if you wobble! Tip: use one of our yoga blocks under your hand if the floor feels too far away!
Pose 8: Camel Pose (Ustrasana)
To make the spine more flexible
Kneeling, lean back to grasp your heels with your hands (or place your hands on a yoga block). Push your pelvis forward and gently let your head fall back (if your neck allows). This pose offers an incredible heart opening and makes the entire spine more flexible.
Pose 9: Low Plank (Chaturanga Dandasana)
To sculpt your arms and shoulders
The famous "yogic push-up"! From a classic plank position, bend your elbows to 90 degrees, keeping them close to your ribs, body parallel to the ground. This is the queen pose for sculpting your arms and shoulders.
Pose 10: Pigeon Pose (Eka Pada Rajakapotasana)
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For hip opening and stress reduction
The ultimate stretch for releasing tension! One leg bent in front of you on the ground, the other extended behind, you can keep your torso upright or fully relax forward onto your forearms. This is the perfect pose for making your hips more flexible after an intense session.
" Yoga is not about touching your toes, but about what you learn on the way down."
Complete your practice with the right accessories
✨ Discover our collection Yoga Mats or Gym Mats.
Carefully selected to support you in your progress ✨
Tips for Successful Sessions
- Practice regularly: 3 to 4 times a week is ideal. Try to extend your sessions to 20-30 minutes.
- Listen to your body: Accept imbalance: Falling is part of learning new poses! never push too hard
- Breathe deeply: Synchronize your breath: Breathing (Pranayama) should guide every movement.
- Be patient: progress comes with time
Prepare properly
Before each session, do a 5-minute warm-up. Afterwards, don't forget to stretch and drink plenty of water with your 780ml sports water bottle.
These 10 intermediate yoga poses mark a beautiful step in your practice. Your body becomes stronger, and your mind more focused. Equip yourself properly, accept that some poses take time to master, and set new challenges for yourself!
Don't wait any longer to deepen your practice and discover new sensations on your mat!
Conclusion: Continue Your Journey!