When you have mastered all beginner yoga poses, it is time to transition to the next phase – Intermediate yoga poses.

Knowing when to transition from one level to another is a mind boggling task for a yoga practitioner as the transition should be smooth. Ideally, one should begin with trying the advanced variations of the beginner asanas and then gradually move to new intermediate yoga asana, like those mentioned below in the table.

You can find a set of yoga positions modified from the beginner yoga moves and also some toned down versions of advanced yoga moves along with the basic intermediate ones to ensure a butter-smooth transition. Choose them as per your health condition and requirements to design your own yoga sequence.

Yoga Poses (asanas) with benefits Pose Image
Bharadvaja’s Twist (Bharadvajasana)

  • Level: Intermediate
  • Tones waist and improves BMR
  • Relaxes spine and neck
  • Opens chest cavity for Pranayama
bharadvajasana thumbnail
Big Toe Pose (Padangusthasana)

  • Level: Intermediate
  • Ideal for women who are trying to get pregnant
  • Improves digestion
  • Relieves headache
Big Toe Pose (Padangusthasana) thumbnail
Bow Pose (Dhanurasana)

  • Level: Intermediate
  • Tones lower back, thighs and buttocks
  • Stretches quads, ankles and forearms
  • Opens chest cavity and strengthens lungs
Bow-pose-Dhanurasana  thumbnail
Bridge Pose (Setu Bandhasana)

  • Level: Intermediate
  • Strengthens neck and shoulders
  • Massages abdominal organs and kidneys
  • Tones lower back and calves
Bridge Pose (Setu Bandha Sarvangasana) thumbnail
Bridge Pose on Elbows (Dvapada Dhanurasana)

  • Level: Intermediate
  • Beneficial in stress, depression and anxiety
  • Improves neck and spine health
  • Enhances memory and focus
Bridge Pose on Elbows thumbnail
Camel Pose (Ustrasana)

  • Level: Intermediate
  • Strengthens knees and back
  • Enhances balance and flexibility
  • Improves concentration
camel pose - thumbnail
Cobra Pose (Bhujangasana)

  • Level: Intermediate
  • Improves focus and retention
  • Enhances cardiovascular capacity
  • Tones abdomen and lower back
Cobra Pose thumbnail
Cow Face Pose (Gomukhasana)

  • Level: Intermediate
  • Improves back flexibility and stretches shoulders
  • Enhances lung capacity
  • Opens up hips and corrects seated posture
Cow's-face-pose thumbnail
Crane / Crow Pose (Bakasana / Kakasana)

  • Level: Intermediate
  • Enhances arm and shoulders strength
  • Great for spine and neck
  • Improves digestion and balances hormones
Crane Pose (Bakasana) thumbnail
Dolphin Pose

  • Level: Intermediate
  • Brings relief to asthma patients
  • Stress-reliever
  • Prevents osteoporosis
dolphin pose thumbnail
Eagle Pose (Garudasana)

  • Level: Intermediate
  • Great for balance
  • Good for respiratory problems
  • Tones calves, thighs and arms
eagle pose - thumbnail
Elimination / Garland Pose (Malasana)

  • Level: Intermediate
  • Massages abdominal organs and improves digestion
  • Tones calves and hips
  • Strengthens ankles and improves balance
Garland Pose (Malasana) thumbnail
Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana)

  • Level: Intermediate
  • Improves balance and focus
  • Stimulates urinary and reproductive organs
  • Beneficial in weight loss
Extended Hand to Big Toe Pose thumbnail
Fish out of Hero Pose (Matsyendra Virasana)

  • Level: Intermediate
  • Deep stretches thighs and lower abdomen
  • Induces feeling of happiness and calms mind
  • Relieves from upper back pain
Matsyendra Virasana thumbnail
Full Boat Pose (Navasana)

  • Level: Intermediate
  • Helps get rid of belly fat
  • Improves digestion
  • Tones back, thighs, and arms
Boat-Pose  thumbnail
Full Pigeon Pose (Purna Kapotasana)

  • Level: Intermediate
  • Deep stretches abdomen
  • Beneficial in thyroid disorders
  • Tones hips, calves and arms
Purna Kapotasana thumbnail
Gate Pose (Parighasana)

  • Level: Intermediate
  • Strengthens knees and toes
  • Deep stretches abdomen and thighs
  • Balances metabolism and aids in fat loss
GATE POSE (Parighasana) thumbnail
Half Bow Pose (Ardha Dhanurasana)

  • Level: Intermediate
  • Improves balance and limb strength
  • Increases joint health
  • Deep stretches abdomen and thighs
Half Bow Pose thumbnail
Half Lord of Fishes Pose (Ardha Matsyendrasana)

  • Level: Intermediate
  • Beneficial in weight loss and asthma
  • Improves spine and hip flexibility
  • Massages abdominal organs
Ardha Matsyendrasana (Half Lord of the Fishes Pose) thumbnail
Hare / Rabbit Pose (Shashankasana)

  • Level: Intermediate
  • Beneficial in urinary and reproductive disorders
  • Deep stretches shoulders, arms and wrists
  • Strengthens knees
Rabbit Pose thumbnail
Head to Knee Pose (Janu Sirsasana)

  • Level: Intermediate
  • Great stretch for hamstrings and calves
  • Increases metabolism
  • Strengthens back and shoulders
Head to Knee Pose thumbnail
Heron Pose (Krounchasana)

  • Level: Intermediate
  • Improves posture and balance
  • Deeply stretches thighs and calves
  • Good for spine health and memory
Heron Pose thumbnail
Intense Side Stretch Pose / Pyramid pose (Parsvottanasana)

  • Level: Intermediate
  • Stretches back, groin and inner thighs
  • Tones abdomen and lower body
  • Great for weight and fat loss
pyramid pose - thumbnail
Knee-Chest-Chin Pose (Ashtanga Namaskara)

  • Level: Intermediate
  • Beneficial in back pain
  • Strengthens whole body
  • Stimulates abdominal and reproductive organs
Ashtanga Namaskara thumbnail
Lizard Pose (Uttana Pristhasana)

  • Level: Intermediate
  • Stretches shoulders, hips and groin
  • Shapes thighs and calves
  • Good for flat feet and sciatica
Lizard Pose thumbnail
Lord of Fishes Pose II (Padma Matsyendrasana)

  • Level: Beginner
  • Stretches shoulders, abs and hamstrings
  • Tones back and hips
  • Aids in weight loss
Padma Matsyendrasana thumbnail
Marichi’s Pose (Marichyasana)

  • Level: Intermediate
  • Stretches back, hips and hamstrings
  • Good for flat feet and digestive problems
  • Relaxes shoulders and arms
marichis-pose thumbnail
Monkey Pose (Hanumanasana / Anjaneyasana)

  • Level: Intermediate
  • Deep stretches hips and groin
  • Improves concentration and fact retention
  • Great for stretching chest, feet and ankles
Monkey Pose (Hanumanasana -Anjaneyasana) thumbnail
Noose Pose (Pasasana)

  • Level: Intermediate
  • Improves seated balance and posture
  • Strengthens knees and ankles
  • Enhances focus and flexibility
noose pose thumbnail
One Legged Bridge Pose (Eka Pada Setuasana)

  • Level: Intermediate
  • Strengthens back, ankles and shoulders
  • Great stretch for abdomen and quadriceps
  • Beneficial for urinary system function
Eka Pada Setuasana thumbnail
One Legged Dog / Downward Dog (Split) Pose (Eka Pada Svanasana)

  • Level: Intermediate
  • Enhances hamstring flexibility and hip flexion
  • Stretches Achilles’ tendons and groin
  • Improves digestion and balance
Eka Pada Svanasana thumbnail
Plow Pose (Halasana)

  • Level: Intermediate
  • Deep stretches back
  • Strengthens shoulders and neck
  • Tones abdomen and helps get relief from obesity
Plow Pose (Halasana) thumbnail
Reclined Hero Pose (Supta Virasana)

  • Level: Intermediate
  • Relieves from lower back issues
  • Stretches abdomen and quadriceps
  • Relaxes mind and helps in fertility
Reclined Hero Pose (Supta Virasana) thumbnail
Reclined Thunderbolt Pose (Supta Vajrasana)

  • Level: Intermediate
  • Strengthens shoulders and elbows
  • Relieves from upper back pain and stiffness
  • Stretches chest muscles and helps breathe deeper
Reclined Thunderbolt Pose (Supta Vajrasana) thumbnail
Revolved Extended Side Angle Pose (Parivritta Parsvokonasana)

  • Level: Intermediate
  • Stretches groin and legs
  • Helps trim down belly fat and tone abdomen
  • Strengthens ankles, knees and wrist
Revolved Extended Side Angle Pose (Parivritta Parsvokonasana) thumbnail
Revolved Triangle Pose (Parivritta Trikonasana)

  • Level: Intermediate
  • Stretches hamstrings and Achilles’ tendon
  • Relaxes back and hips
  • Tones abdomen and shoulders
Revolved Triangle Pose (Parivritta Trikonasana) thumbnail
Scale Pose (Tolasana)

  • Level: Intermediate
  • Strengthens arms, shoulders and chest
  • Great for balance enhancement and hand grip
  • Improves concentration
Scale Pose (Tolasana) thumbnail
Scorpion Pose (Vrschikasana)

  • Level: Intermediate
  • Strengthens arms and shoulders
  • Great for flexibility and back pain
  • Improves mental focus
Scorpion Pose - thumbnail
Side Crane Pose (Parsva Bakasana)

  • Level: Intermediate
  • Strengthens arms, shoulders and wrists
  • Tones back and abdomen
  • Improves focus and balance
Side Crane Pose (Parsva Bakasana) thumbnail
Tortoise Pose (Kurmasana)

  • Level: Intermediate
  • Deeply stretches back and hips
  • Stimulates heart and lungs
  • Strengthens shoulders and lower back
Tortoise Pose (Kurmasana) thumbnail
Triangle Pose (Trikonasana)

  • Level: Intermediate
  • Stretches inner thighs and groin
  • Tones waist and aids in fat loss
  • Helps with balance issues
Triangle Pose - thumbnail
Upward Facing Two-Foot Staff Pose (Dvi Pada Viparita Dandasana)

  • Level: Intermediate
  • Deeply stretches thighs, abdomen and chest
  • Great for athletes
  • Makes body flexible and agile
Upward Facing Two-Foot Staff Pose (Dvi Pada Viparita Dandasana) thumbnail
Upward Plank Pose (Purvottanasana)

  • Level: Intermediate
  • Strengthens arms and chest muscles
  • Stretches ankles and knees
  • Tones lower back
upward Plank pose thumbnail
Upward-Facing Dog (Adho Mukha Svanasana)

  • Level: Intermediate
  • Helpful in thyroid issues
  • Tones back, thighs and calves
  • Strengthens shoulders and arms
Upward-Facing Dog (Adho Mukha Svanasana) thumbnail
Warrior III Pose (Virabhadrasana III)

  • Level: Intermediate
  • Strengthens and tones the whole body
  • Improves memory
  • Corrects posture and improves balance
warrior III pose thumbnail
Wheel Pose (Chakrasana)

  • Level: Intermediate
  • Induces feelings of happiness and relieves from anger and frustration
  • Great for digestive, urinary and reproductive system
  • Strengthens arms and legs
Wheel pose thumbnail
Wide Legged Standing Forward Bend Pose (Prasarita Paddotanasana)

  • Level: Intermediate
  • Provides relief from stress and obesity
  • Strengthens ankles and wrists
  • Enhances memory and flexibility
Prasarita Padottanasana (Wide-Legged Forward Bend) thumbnail

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