Seated 2 Intermediate Sequence

Use this intermediate seated pose sequence by itself or in combination with Intermedate Standing 2. This is a engaging 26 step sequence of postures to use as a foundation in your intermediate yoga practice.
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1. Start in Easy Pose

yoga poseA. 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. Extend the left leg forward into Seated Head to Knee

yoga pose A. With the left leg straight, bring the right foot against the left thigh. Inhale the arms up and interlace the fingers. Exhale forward bending the knee enough to get the fingers around the toes.

B. Press the head in towards the knee, press out through the left heel and gently pull back on the toes.

C. Breathe and hold for 3-6 breaths.

3. Inhale into One Leg Boat

yoga poseA. Lift the arms parallel to the floor with the palms facing each other. Inhale and lean back to lift the left leg up as high as comfortable.

B. Press out through the left heel and reach the toes towards the ceiling. Reach the crown up and roll the shoulders down and back to keep the chest lifted.

C. Breathe and hold for 2-4 breaths.

4. Cross the left foot over the right knee into Seated Twist

yoga poseA. Cross the left foot over the right knee and wrap the right arm around the left knee. Bring the left arm behind your back and look over the left shoulder.

B. Breathe and hold for 3-6 breaths.

5. Slide the left foot out 90 degrees and exhale into Revolved Head to Knee

yoga poseA. Slide the left foot out 90 degrees. Place the left palm up on the left leg and inhale the right arm up towards the ceiling. Exhale and arch over to the left reaching the left hand to the left foot and bringing the right arm over the ear.

B. Breathe and hold for 2-4 breaths. Inhale the torso back up.

6. Exhale and bring the bottoms of the feet together into Bound Angle

yoga postureA. With the bottom of the feet together, interlace the fingers around the toes. Press down into the hips and up through the crown. Roll the shoulders down and back and press the chest forward.

B. Close the eyes and look up at the third eye point. Breathe and hold for 3-6 breaths.

7. Repeat #2 and #6 on the other side, with the right leg forward

8. From Bound Angle, inhale and lean back into Balancing Bound Angle

yoga postureA. With the fingers interlaced around the toes, lean back enough to lift the heels and inch or two off the floor. Keep the shoulders down and back and the chest lifted. Stay here or lift the feet to the level of the heart.

B. Breathe and hold for 2-4 breaths. Exhale the feet back into Bound Angle.

9. From Balancing Bound Angle, inhale and kick the feet into Balancing Bear

yoga postureA. Hold onto the feet with each hand and kick the heels out towards the corners of the room. Keep the shoulders down and back and the chest lifted. Stare at a point for balance.

B. Breathe and hold for 2-4 breaths.

10. Exhale and release the legs down to the floor and spread them wide apart into Seated Angle

yoga postureA. Spread the legs out as wide as comfortable with the toes and knee caps pointing straight up and exhale the arms forward reaching through the fingers, lowering the palms flat to the floor.

B. Walk the fingertips forward, gently deepening the stretch. Keep the focus on reaching out from the waist to keep the spine long.

C. Breathe and hold for 3-8 breaths.

11. Roll up the spine and extend both legs forward into Staff Pose

yoga postureA. Press down into the hips and palms to lift the crown up. Roll the shoulders down and back and press the chest forward.

B. Press out through the heels and gently pull the toes towards your body.

C. Breathe and hold for 1-4 breaths.

12. From Staff Pose inhale and lift into Inclined Plane

yoga postureA. Bring the hands behind your hips with the fingers pointed towards the back wall.

B. Inhale and lift the hips off the floor. Press the feet flat to the floor and squeeze the thighs and buttocks. Look up or drop the head back. Press down into the palms and lift the chest up.

C. Breathe and hold for 1-4 breaths. Exhale and lower the hips down to the floor.

13. Inhale the arms up and exhale forward into Forward Bend

yoga postureA. Bend the knees enough to hold onto the feet or ankles. Round the spine and press the head in towards the knees.

B. Press out though the heels and pull back on the toes. Relax the head, neck and shoulders.

C. Breathe and hold for 3-6 breaths.

14. Inhale and lift the legs up into Boat

yoga postureA. Bend the knees with the feet flat on the floor. Bring the arms parallel to the floor. Inhale and lean back to lift the heels and inch or two off the floor.

B. Stare at a point for balance. Press out through the heels to straighten the legs

C. Breathe and hold for 2-5 breaths.

15. Slowly roll onto your back and bend the knees into Wind Relieving Pose

yoga posture A. Bend the knees into the chest and wrap the arms around them, holding on to the elbows, wrists or fingers.

B. Press the tailbone, shoulders and back of the neck down into the floor as you pull the knees in to feel a stretch in the low back.

C. Breathe and hold for 2-5 breaths.

16. Lower the feet and arms to the floor and inhale into Bridge

yoga postureA. Bring the feet hip width apart with the toes pointed forward, slide the arms alongside the body with the fingers lightly touching the backs of the heels.

B. Inhale and lift the hips and spine up by pressing into the feet and engaging the lower and core body. Press down into the arms and shoulders to help lift the chest up.

C. Breathe and hold for 2-5 breaths.

17. Inhale the left foot up into One Leg Bridge

yoga postureA. Inhale and carefully reach the left foot up towards the ceiling, press out through the heel to feel a stretch in the back of the leg.

B. Breathe and hold for 2-4 breaths.

C. Lower the foot down and slowly roll the spine back to the floor.

18. Pull the left knee into Half Wind Relieving Pose

yoga postureA. Interlace the fingers around the left knee. Tuck the chin into the chest with the head on the floor and pull the knee into the chest avoiding the ribcage to the left.

B. Press the low back, shoulders and back of the neck into the floor. Relax the legs, keep the elbows close to your sides.

C. Breathe and hold for 2-5 breaths.

19. Lift the left leg into Supine Hand to Toe Pose

yoga postureA. Bend the left leg enough to interlace the middle and index finger of the left hand around the toe. Lower the right leg to the floor.

B. Inhale and press the left heel up towards the ceiling. Gently pull back on the toe and press the shoulders flat to the floor.

C. Breathe and hold for 2-5 breaths.

20. Cross the left leg over the right knee into Knee Down Twist

yoga posture A. Bend the left leg and place the left foot on top of the right knee. Slide the arms out to the sides in a T position.

B. Exhale and lower the left knee over to the right side of your body, turn and look at the left hand.

C. Breathe and hold for 2-5 breaths.

21. Repeat #16 through #20 on the other side

22. Hold onto the feet and kick into Joyful Baby Pose

yoga postureA. With both knees bent, reach through the insides of the knees to hold onto the outside edges of the feet.

B. Press the heels up as you pull back with the arms to press the low back, shoulders and neck down into the floor.

C. Breathe and hold for 3-5 breaths.

23. Pull the feet over the head into Plow

yoga postureA. Pull the feet over the head rolling the low back off the floor.

B. Press the heels out and straighten the legs.

C. Breathe and hold for 3-5 breaths.

24. Lift the legs up into Half Shoulder Stand

yoga postureA. Bend the knees to the forehead and bring the hands behind your hips with the elbows close to your sides.

B. Inhale and lift the legs straight up with the feet directly over your head.

C. Breathe and hold for 3-5 breaths. Use your arms to carefully roll the spine back to the floor.

25. Exhale and release into Shavasana

yoga posture A. Release the legs straight and slide the arms alongside of the torso. 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.

26. End in Easy Pose

yoga postureA. 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 7

  1. You need to login as a premium member to view sequence. If you are still having issues please contact us directly.

  2. I like your sequences. They are creative and have given me some fresh ideas for some sequences of my own. What I’d like to know is, if we did them as you have them described, with the approximate breaths given, how long would it take to do them? When you get a chance would you add the length? Thanks. Namaste, “babs”

  3. Hi Babs, the times of the sequences will vary depending on how long you hold each pose and how much time you spend in Shavasana and in the beginning and ending meditations.

    Hi Warrior, there is a lot of free content on our site. I have put a lot of time and work into creating all of the site’s content, and it takes a bit of resources to create and maintain an large website like this. I’ve decided instead of bombarding my users with obnoxious ads to have a premium content section to cover the costs of running the site.

  4. Timothy,

    I have followed your site for years and as a recent premium subscriber, think the additional information available now is well worth the cost and far better than ads! Also, the content articles are informative while succinct. Since my applications of Yoga are often in a medical/therapeutic situation, I appreciate the inclusion of research results. Great job and best wishes.
    Thank you.

  5. Thank you for the kind words wejulie! I’m happy to hear you continue to enjoy the site even after years of use.

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