Seated 1 Intermediate Sequence

Use this intermediate seated pose sequence by itself or in combination with Intermediate Standing 1. This is an engaging 28 step sequence of postures to use as a foundation in your intermediate yoga practice.
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1. Start in Easy Pose

yoga posture

A. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

C. Breathe and hold for 10-30 breaths.

2. Come into Table position on your hands and knees

yoga posture

A. Place the palms under the shoulders and the knees under the hips.

B. The back is flat and the gaze is between the hands.

C. Press back through the tailbone and forward through the crown of the head to lengthen the spine.

3. Inhale into Dog Tilt

yoga posture

A. Reach the tailbone up towards the ceiling by arching the spine and letting the belly drop towards the floor.

B. Press down into the palms to drop the shoulders away from the ears and look up at the ceiling.

4. Exhale into Cat Tilt

yoga posture

A. Tuck the tailbone under by rounding the spine and pulling the belly up towards the spine.

B. Press down into the palms to reach the middle of the back up towards the ceiling. Let the head hang from the neck.

5. Repeat #3 and #4 moving with the breath 3-6 times

6. From Table, inhale into Balancing Table

yoga posture

A. Inhale the right leg and left arm up parallel to the floor, stare at a point on the floor for balance.

B. Breathe and hold for 2-5 breaths.

7. Bend the knee and reach back for the foot into One Handed Tiger

yoga posture

A. Staring at one point, shift your weight into your right hand and carefully reach the left hand to hold onto the inside of the right ankle.

B. With both arms straight, gently kick the right foot into the left arm to lift the leg higher.

C. Breathe and hold for 2-4 breaths.

8. Repeat #6 and #7 on the other side

9. From Table, exhale into Downward Facing Dog

yoga posture

A. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 3-6 breaths.

10. Inhale the right leg up into One Legged Down Dog

yoga posture

A. Lift the right leg up to the ceiling, making sure not to twist from the hips.

B. Keep the palms pressing flat to the floor, let the head hang from the neck and press the left heel down towards the floor. Reach up through the right toes.

C. Breathe and hold for 1-4 breaths.

11. Inhale and step right forward into High Lunge

yoga posture

A. Step the foot between the two hands with the knee directly over the ankle. Keep the back leg straight, pressing back through the heel.

B. Press down into the palms, fingertips or fists to lift the crown up and to lengthen the spine. Roll the shoulders down and back and press the chest forward. Let the hips sink towards the floor, lightly stretching the insides of the legs.

C. Breathe and hold for 1-3 breaths.

12. Inhale the arms up into Warrior I

yoga posture

A. Turn the back toes out so both feet are flat on the floor. Inhale the arms towards the ceiling.

B. Relax the shoulders down from the ears and press the chest forward.

C. Breathe and hold for 1-3 breaths.

13. Exhale the palms together and inhale into Prayer Twist

yoga posture

A. Exhale the palms together in front of your chest. Bring the left elbow to the outside edge of the right knee.

B. Press into the palms to roll the top shoulder up and back. Look at the right wall or up at the ceiling.

C. Breathe and hold for 2-4 breaths.

14. Exhale into Pyramid

yoga posture

A. Place the palms on the floor on opposite sides of the front foot. Straighten the front leg and round forward to bring the head to the inside of the right knee.

B. Press both feet flat into the floor and press the back of the knees towards the back wall, have the elbows slightly bent to relax the shoulders, neck and face.

C. Breathe and hold for 2-5 breaths. Inhale up into High Lunge.

15. From High Lunge, exhale and step back into Downward Facing Dog

yoga posture

A. With the hands on the floor, step the feet back into down dog.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 3-6 breaths.

16. Slide the right knee forward into Pigeon

yoga posture

A. Slide the right knee forward between the hands and let the right foot slide over to the left. Slide the left leg back, lowering the hips towards the floor.

B. Press down into the palms or fingertips, inhale and reach the crown of the head up, lengthening the spine. Roll the shoulders down and back and press and lean forward through the chest.

C. Breathe and hold for 3-6 breaths.

17. Step back into Downward Facing Dog

yoga posture

A. With the hands on the floor, step the feet back into down dog.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 3-6 breaths.

18. Step left foot forward, repeating # 8 through #17 on opposite side

19. Exhale and bend the knees to the floor into Child Pose

yoga posture

A. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

20. Inhale up to Lion

yoga posture

A. Come up into a seated position with the hips on the heels and the palms resting on the knees.

B. As you exhale, bring the palms to the floor in front of the knees, arch the spine, look up at the third eye point, stick out the tongue and roar like a lion (Haaa!) out of your mouth.

C. Inhale back to the starting position and repeat 2-5 times.

21. Inhale up to Camel

yoga posture

A. Come up onto both knees, placing them hip width apart. Place the palms of the hands on the sacrum with the fingers pointed down.

B. Exhale and press the hips forward, squeezing the buttocks and thighs and supporting your weight with the arms as you bend backwards. If possible, very carefully reach one hand down to the heel at a time

C. Breathe and hold for 3-6 breaths. Exhale and release back to Child Pose.

22. Release back into Child, then hold onto the heels and inhale into Rabbit

yoga posture

A. Hold onto each heel with each hand, bring the forehead against the knees and the crown against the floor.

B. Inhale and lift the hips up towards the ceiling. to round the spine. Keep holding tightly onto the heels.

C. Breathe and hold for 3-6 breaths. Exhale and release back to Child Pose.

23. From Child, slide the arms forward and scoop into Cobra

yoga posture

A. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward.

B. If the back feels strained, bend the elbows more or come onto the forearms.

C. Breathe and hold for 2-5 breath

24. Exhale and lower the chest to the floor, inhale lift into Locust

yoga posture

A. Slide the arms alongside the body with the palms down. If comfortable, rock from side to side to bring the arms under the torso.

B. With the chin on the floor, inhale and press the arms and hips down into the floor and lengthen the legs by reaching out through the toes. Engaging the core and lower body, lift the legs up as high as comfortable with out strain.

C. Breathe and hold for 2-5 breaths.

25. Bend the knees, reach for the ankles and lift into Bow

yoga posture

A. Bend both knees and reach the hands back to hold onto the feet or ankles.

B. Inhale and kick the legs into the arms to lift the legs, head and chest higher off of the floor.

C. Breathe and hold for 2-5 breaths.

26. Exhale and press back into Child Pose

yoga posture

A. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

27. Roll over on your back into Shavasana

yoga posture

A. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

28. End in Easy Pose

yoga posture

A. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

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Comments 11

  1. It’s very unclear from your basic site navigation what is available to free membership holders and what is premium-access-only. Even on this page, the PLEASE LOGIN AS A PREMIUM MEMBER text is very hard to read. I just joined as a free member to post this comment, but figuring out where to join was also difficult.
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  2. Dear wolfinthesky, thank you for your feedback. I will work on revamping the PLEASE LOGIN AS A PREMIUM MEMBER text box with the recommendations you noted.

  3. hello – it seems the intermediate and various other levels do not have mp3 audio download. just got my membership and would like to follow along with the intermediate. estimate on when it will be added?

    regards,
    John

  4. senyart – You will be able to immediately access the info after you signup for the premium membership. You may need to signout and then log back in to get proper access.

  5. I just paid for a 6 month premium membership but I can’t access the ‘premium’ content on my Ipad.

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