Standing 2 Intermediate Sequence

Continue to build your intermediate practice with this standing pose sequence. Use this sequence by itself or in combination with Intermediate Seated 2. This is a 27 step sequence of postures to build up to advanced sequences.
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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 sweep the arms up with palms together

yoga pose

A. Stay in Mountain alignment.

B. Look up at the thumbs.

C. Lift out of the waist, reaching up towards the sky.

3. Exhale into Forward Fold

yoga posture

A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.

B. Press the forehead in towards the legs.

4. Inhale and lift into Upward Forward Fold

yoga posture

A. Lift half way up with the arms, legs and back straight.

B. The fingertips are touching the floor or you can place the palms on the shins or knees.

C. Lift the chest and look up as high as comfortable.

5. Inhale and step right forward into High Lunge

yoga posture

A. Step the right foot back into a lunges with the left 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. Press the front knee forward and let the hips sink towards the floor, lightly stretching the insides of the legs.

C. Breathe and hold for 1-3 breaths.

6. 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.

7. 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.

8. Inhale and lift into Revolved Half Moon

yoga posture

A. Reach the lower hand forward to the ground and step forward straightening both legs. Lift the back leg up parallel to the floor. Stare at a point on the floor for balance.

B. Reach the hands in opposite directions to bring the arms and shoulders into one straight line.

C. Breathe and hold for 2-4 breaths.

9. 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.

10. 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.

11. Repeat #3 through #10, stepping the left foot back

12. From Forward Fold inhale into Mountain with the palms together

yoga pose

A. Have the feet together or 2-3 inches apart, parallel, facing forward.

B. Palms are lightly pressed together with the shoulders down and back and the chest pressing in towards the thumbs. Crown of the head lifts up, chin is parallel to the floor.

C. Breathe and hold for 2-5 breaths.

13. Inhale the arms up and Exhale into Crescent Moon

yoga posture

A. Interlace the fingers together with the index finger pointing up. Press down into the feet, engage the legs and core body and lift up through the fingers.

B. Exhale and press the left hip out and arch over to the right.

C. Breathe and hold for 1-3 breaths.

D. Repeat on other side.

14. Exhale into Standing Back Bend

yoga pose

A. Place the palms on the low back with the fingers pointed down. Press down into the feet, engage the legs and core body.

B. Exhale and press the hips forward and use the arms to support you as you arch back. Look up or carefully drop the head back.

C. Breathe and hold for 2-4 breaths.

D. Inhale and slowly roll back up to Mountain.

15. From Mountain, exhale into Standing Yoga Mudra

yoga pose

A. Interlace the fingers behind your back, squeeze the shoulders together and open the chest.

B. Exhale and hinge at the hips rounding forward. Let the head hang from the neck and press the arms forward over the head.

C. Breathe and hold for 2-4 breaths.

D. Inhale and slowly roll back up to Mountain.

16. Inhale into Tree

yoga posture

A. Stare at a point on the floor, shift the weight into the left leg and inhale the right foot up to the inside of the leg with the knee bent towards the side wall.

B. Bring the arms out to the sides, palms together in front of the chest or over the head.

C. Breathe and hold for 2-4 breaths.

D. Release back into Mountain and repeat on other side.

17. Inhale into Standing Hand to Toe

yoga posture

A. Interlace the left middle and index finger around the left big toe. Bring the right hand to the right hip.

B. Straighten the left leg forward. Kick out through the left heel and pull back on the big toe. Stare at a point on the floor for balance.

C. Breathe and hold for 2-4 breaths.

D. Release back into Mountain.

18. Repeat #12 through #17 on the other side

19. 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.

20. Reach the arms to the sides, straighten the legs and exhale into Jack Knife

yoga posture

A. Straighten the legs and bring the arms out to the sides in a T position. Exhale and hinge at the hips and hold half way down with a flat back.

B. Reach the fingers out to the sides, the forehead towards the front wall and the tailbone towards the back wall.

Breathe and hold for 2-4 breaths.

21. Exhale into Forward Fold

yoga posture

A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.

B. Press the forehead in towards the legs.

22. Widen the feet and bend the knees into Prayer Squat

yoga posture

A. Walk the feet out wider with the toes pointing out. Exhale and bend the knees lowering the hips into a squatting position. Bring the palms together in front of the heart.

B. Press the palms together to press the elbows into the knees to open the hips. Roll the shoulders down and back and press the chest forward. Close the eyes and stare at the third eye point.

C. Breathe and hold for 3-6 breaths.

23. Release the hands behind you and inhale into Crab Pose

yoga posture

A. Bring the hands behind your hips with the fingers pointed towards the back wall and point the toes forward. Inhale and lift the hips up towards the ceiling, look up or drop the head back.

B. Press into the hands and feet using strong arms and legs to lift the hips and chest up.

C. Breathe and hold for 2-4 breaths.

24. Exhale the hips to the floor and roll up into Plow Pose

yoga posture

A. Come down to the floor with the arms along side the body with the palms down, bend the knees and kick and rock the legs up and back, bringing the bent knees to the forehead and placing the hands under the hips.

B. Slowly straighten the legs, reaching the toes to the floor over the head. Keep the hands behind the back or reach for the toes.

C. Breathe and hold for 4-10 breaths.

25. Roll the spine back down to the floor and bend the knees into Joyful Baby

yoga posture

A. Come down to the floor and inhale both knees into your chest. Bring the arms through the insides of the knees and hold on to the outside edge of each foot (pinkie toe side) with each hand.

B. Tuck the chin into the chest with the head on the floor. Press the sacrum and tailbone down into the floor as you press the heels up and pull back with the arms.

C. Breathe and hold for 4-8 breaths.

26. Exhale the hips to the floor 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.

27. 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 5

  1. Um, I just bought a premium membership, I’m logged in and it’s telling me I need to be a premium member to have access to this content!!! Help!!! Hoping these sequences are still available. That’s why I bought a membership ;-(

  2. beachyogi59 – Try logging out and logging back in. If that doesn’t work contact our customer service to better help you with this issue.

  3. Love all these pose sequences. Any chance we’ll see some Intermediate-Advanced ones?
    Thanks in advance!

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