Yoga - A Wise Choice For Intermediate Workouts

Intermediate workouts in yoga are the advanced poses or asana that are practiced for relaxing and invigorating your body and mind and for rejuvenating your inner spirit. These series moves you from the physical level to a more active and energetic level.

Once your body has become flexible and powerful with the basic yoga poses and workouts, it is advisable to try out the intermediate workouts. Some of the workouts included in these sequences are:

  1. Moon Salutation or Chandra Namsakara is a different form of Sun Salutation. Practicing Chandra Namaskara daily helps to prevent high blood pressure, improves the mental health, and prevents problems of the nervous system. The Chandra Namaskara is practiced usually during summer days to beat off the harsh effects of the sun like irritations, high blood pressure, tensions, itching, etc. This can be practiced on a full moon night, in the late evening or at dawn by chanting the lunar mantras. The various poses in Chandra Namaskara are: Mountain Pose (Tadasana) and Prayer Pose (Anjali Mudra); Raised Arms Pose (Urdhva Hastasana); Standing Forward Bend (Uttanasana); Lunge Pose; Downward Facing Dog (Adho Mukha Svanasana); Plank Pose; Ashtanga Namaskara and the Cobra Pose (Bhujanasana).
  2. Ashtanga Surya Namaskara A is the first step in Ashtanga Vinyasa Yoga practice. The various sequences in this are: Samasthiti (Tadasana); Raised Hands Pose (Urdhva Hastasana); Standing Forward Bend (Uttanasana A); Flat Back (Uttanasana B); Four Limbed Staff Pose (Chaturanga Dandasana); Upward Facing Dog (Urdhva Mukha Svanasana) and the Downward Facing Dog (Adho Mukha Svanasana).
  3. Ashtanga Surya Namaskara B is the most beautiful and best part of Ashtanga Vinyasa Yoga practice. The various sequences in this are: Samasthiti (Tadasana); Awkward Chair Pose (Utkatasana); Standing Forward Bend (Uttanasana A); Flat Back (Uttanasana B); Four Limbed Staff Pose (Chaturanga Dandasana); Upward Facing Dog (Urdhva Mukha Svanasana); Downward Facing Dog (Adho Mukha Svanasana) and the Warrior (Virabhadrasana).
  4. Yoga for Abs is necessary for strengthened and toned abdominal muscles. The yoga poses and workouts for flat abs are: Cat-Cow Stretch; Hands and Knees Balance; Downward Facing Dog; Plank Pose; Side Plank Pose (Vasisthasana); Lunge Pose; Half Moon Pose (Ardha Chandrasana); Awkward Chair Pose (Utkatasana); Eagle Pose (Garudasana) and the Boat Pose (Navasana).
  5. Yoga for Arms is necessary for a strong and toned triceps and biceps. The various poses are : Downward Facing Dog (Adho Mukha Svanasana); Plank Pose; Side Plank Pose (Vasisthasana); Full Side Plank (Full Vasisthasana); Four Limbed Staff Pose (Chaturanga Dandasana); Upward Facing Dog (Urdhva Mukha Svanasana) and the Wild Thing Pose.
  6. Inversions Sequence includes Headstand and Shoulderstand. It starts with the Headstand Pose (Salamba Sirsasana). This is followed by Plow Pose (Halasana); Shoulderstand (Salamba Sarvangasana); Shoulderstand Variation 1; Shoulderstand Variation 2; Plow Pose; Ears Pressure Pose (Karnapidasana); Fish Pose (Matsyasana); Fish Variation 1 and Fish Variation 2.
  7. Standing Balances Sequence - These sequences are the toughest in yoga. They require a lot of strength, flexibility and one leg balancing ability. These are physically more challenging since for different poses you have to move on one leg lifted up. Some of the sequences are: Awkward Chair Pose (Utkatasana); Eagle Pose (Garudasana); Tree Pose (Vrksasana); King Dancer Pose (Natarajasana); Warrior 3 (Virabhadrasana 3); Half Moon Pose (Ardha Chandrasana); Revolved Half Moon Pose (Parivrtta Ardha Chandrasana) and the Standing Forward Bend (Uttanasana).

Once you are comfortable with the basic yoga poses, it is always recommended to introduce the intermediate workouts in your daily workout regime. Some of the poses are easy while some are difficult. So it is advisable to learn these yoga poses under a trained yoga teacher to avoid getting injured and to obtain the maximum benefit.