Standing 1 Intermediate Sequence

Use this intermediate standing pose sequence by itself or in combination with Intermediate Seated 1. This is a challenging 26 step sequence of postures to use as a foundation in your intermediate yoga practice.
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1. Start in Mountain with the palms together

yoga pose

A. Inhale and press the feet 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. Inhale and step or jump out into Five Pointed Star

yoga pose

A. Step or jump the feet out wide apart with the arms out to the sides. Feet are parallel, directly under the wrists.

B. Press down into the feet, out through the fingertips and up through the crown of the head

C. Breathe and hold for 2-4 breaths.

3. Exhale into Warrior II

yoga pose

A. Turn the right toes towards the right wall and the left toes slightly in towards center. Bend the right knee directly over the ankle into a deep lunge. Keep the hips and chest forward and look at the right middle finger.

B. Press down through the feet and out through the fingers and crown.

C. Breathe and hold for 2-4 breaths.

4. Exhale into Warrior Angle

yoga pose

A. Exhale and bring the right elbow to the right knee, inhale the left arm up over the ear with the palm facing the floor. Press down into the left foot and out through the left fingers.

B. Roll the left hip and shoulder back. Keep the right knee over the ankle. Look straight ahead or up at the fingers.

C. Breathe and hold for 2-4 breaths.

5. From Warrior II exhale into Reverse Warrior II

yoga pose

A. Keep the knee bent in a lunge, inhale the arms parallel to the floor and then exhale the left arm to the right leg and reach the right arm up over the head.

B. Reach the left fingers towards the ankle, keep the hips and chest facing the side wall. Look straight ahead or up at the fingers.

C. Breathe and hold for 2-4 breaths.

6. Inhale and straighten the legs, exhale into Triangle

yoga posture

A. Keep the toes facing where they are and straighten both legs. Press the left hip out and slide the arms to the right. Rotate just the arms, resting the back of the right hand against the inside of the right leg.

B. Press down through the feet and out through the fingers and crown.

C. Breathe and hold for 2-4 breaths.

7. Inhale and lift into Balancing Half Moon

yoga posture

A. Bend the right knee to place the right fingertips to the floor. Bend the left elbow to place the left hand on the left hip.

B. Straighten the right leg and lift the left leg up parallel to the floor. Reach the left fingers up towards the ceiling. Stare at a point on the floor or side wall for balance.

C. Breathe and hold for 2-4 breaths.

8. Bring both hands to the floor and lift the leg higher into Standing Splits

yoga posture

A. Place the right palm flat to the floor and hold onto the back of the left ankle with the left hand. Look down or behind you at a point on the floor.

B. Use the arms to gently pull the torso and head into the left leg. Keep the legs straight as you reach up through the left toes.

C. Breathe and hold for 2-4 breaths.

9. Lower the raised foot to the floor into Forward Fold

yoga posture

A. Bend the knees enough to hold onto the backs of the ankles and to press the head against the knees. Gently pull with the arms, bend the elbows to the back wall and press down into the feet to reach the hips up.

B. Breathe and hold for 3-6 breaths.

10. Inhale up to Mountain and repeat #1 through #9 on the other side

11. Step the feet wide apart into Standing Yoga Mudra

yoga posture

A. Interlace the fingers behind the back. Inhale and squeeze the shoulders together. Exhale and hinge at the hips rounding the spine forward.

B. Let the head hang from the neck and press the arms forward over your head.

C. Breathe and hold for 3-6 breaths.

12. Inhale up to Five Pointed Star and exhale into Goddess Pose

yoga posture

A. Keep the shoulder blades squeezed together as you inhale and roll the spine back up, exhale and release the arms. Bend the elbows out to the sides with the palms facing each other, point the toes out 45 degrees. Exhale and bend the knees lowering the hips down into a squat.

B. Press the hips and chest forward, press the elbows and knees back.

C. Breathe and hold for 2-5 breaths.

13. Inhale back to Five Pointed Star and exhale into Standing Angle

yoga posture

A. With the toes pointing forward, exhale and fold forward. Interlace the middle and index finger around each big toe and bend the elbows to the side walls as you gently pull the head towards the floor.

B. As you pull the head down, press down into the feet to press the hips up, feeling a lengthening of the spine.

C. Breathe and hold for 2-5 breaths.

14. Inhale back into Five Pointed Star and jump or step into Mountain

yoga pose

A. Inhale the arms out to the sides as you lift back up into Five pointed star. Step or jump the feet hip width apart with the toes pointed forward.

B. Press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Inhale the palms together in front of your chest.

C. Breathe and hold for 2-5 breaths.

15. Exhale and bend the knees and reach the arms forward into Chair pose

yoga posture

A. Inhale the arms forward parallel to the floor with the palms facing down.

B. Exhale and bend the knees, squatting down. Reach the hips down and back as if you were going to sit on the edge of a chair, bringing your weight to the heels of the feet.

C. Breathe and hold for 2-5 breaths.

16. Exhale and hinge at the hips into Forward Fold

yoga posture

A. Inhale the arms out to the sides and exhale and hinge at the hips rounding forward. Bend the knees enough to hold onto the backs of the ankles and to press the head against the knees. Gently pull with the arms, bend the elbows to the back wall and press down into the feet to reach the hips up.

B. Breathe and hold for 3-6 breaths.

17. Step the right foot back into Pyramid

yoga posture

A. Step the right foot back 3-4 feet with both toes facing forward and the feet flat on the floor. Keep the spine rounded with the forehead pressing into the left knee.

B. Press the heels into the floor and press the backs of the knees towards the back wall.

C. Breathe and hold for 2-5 breaths.

18. Inhale the left hand up into Revolved Triangle

yoga posture

A. Inhale the left hand up towards the ceiling and look straight ahead or up at the fingers. Press down into the feet and straighten both legs.

B. Reach the fingers in opposite directions to bring the arms and shoulders into one line. Reach the crown of the head forward.

C. Breathe and hold for 2-5 breaths. Exhale the hands back to the floor.

19. Lower the hand and bend the front knee into High Lunge

yoga posture

A. Slide the right foot back a little further to bend the left foot 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.

20. 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.

21. Exhale into Warrior Seal

yoga posture

A. Exhale the arms behind your back interlacing the fingers together. Inhale and squeeze the shoulders together, open the chest and arch the spine.

B. Exhale and round forward bringing the torso to the inside of the bent knee. Let the head hang from the neck and press the arms forward.

C. Breathe and hold for 1-3 breaths. Exhale and release the hands to the floor.

22. Inhale and step forward into Warrior III

yoga posture

A. Inhale and step forward straightening both legs and lifting the back leg parallel to the floor. Stare at a point on the floor and inhale the arms out to the sides or overhead into an H.

B. Breathe and hold for 1-3 breaths. Exhale and release the hands to the floor and bring the back leg forward into Forward Fold

23. Inhale into Mountain and repeat #14 through #22 on the other side

24. Exhale and hinge at the hips into Forward Fold

yoga posture

A. Inhale the arms out to the sides and exhale and hinge at the hips rounding forward. Bend the knees enough to hold onto the backs of the ankles and to press the head against the knees. Gently pull with the arms, bend the elbows to the back wall and press down into the feet to reach the hips up.

B. Breathe and hold for 3-6 breaths.

25. Bend the knees and lower 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 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 10

  1. You need to login as a premium paid member. You should be able to access the warm-up sequences and the basic sequences for free.

  2. I’ve noticed many comments about users being unable to access sequences. FYI, sometimes I’m unable to access them even though I’m logged in as a premium paid member; however, if I log out and log back in, I’m able to access the sequences again.

  3. This page doesn’t show up as I am a Premium Member and can’t see this page. But it shows up in Print.

  4. Lolamerc70 – Your account shows that you only have the free membership, not the paid premium membership. You need to upgrade to premium to see this page’s content.

  5. I also can not see the content. I am a paid premium member. I have tried logging out and back in and that did not work.

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