Complete List of Intermediate Yoga Poses

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
Big Toe Pose (Padangusthasana) Level: Intermediate Ideal for women who are trying to get pregnant Improves digestion Relieves headache
Bow Pose (Dhanurasana) Level: Intermediate Tones lower back, thighs and buttocks Stretches quads, ankles and forearms Opens chest cavity and strengthens lungs
Bridge Pose (Setu Bandhasana) Level: Intermediate Strengthens neck and shoulders Massages abdominal organs and kidneys Tones lower back and calves
Bridge Pose on Elbows (Dvapada Dhanurasana) Level: Intermediate Beneficial in stress, depression and anxiety Improves neck and spine health Enhances memory and focus
Camel Pose (Ustrasana) Level: Intermediate Strengthens knees and back Enhances balance and flexibility Improves concentration
Cobra Pose (Bhujangasana) Level: Intermediate Improves focus and retention Enhances cardiovascular capacity Tones abdomen and lower back
Cow Face Pose (Gomukhasana) Level: Intermediate Improves back flexibility and stretches shoulders Enhances lung capacity Opens up hips and corrects seated posture
Crane / Crow Pose (Bakasana / Kakasana) Level: Intermediate Enhances arm and shoulders strength Great for spine and neck Improves digestion and balances hormones
Dolphin Pose Level: Intermediate Brings relief to asthma patients Stress-reliever Prevents osteoporosis
Eagle Pose (Garudasana) Level: Intermediate Great for balance Good for respiratory problems Tones calves, thighs and arms
Elimination / Garland Pose (Malasana) Level: Intermediate Massages abdominal organs and improves digestion Tones calves and hips Strengthens ankles and improves balance
Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana) Level: Intermediate Improves balance and focus Stimulates urinary and reproductive organs Beneficial in weight loss
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
Full Boat Pose (Navasana) Level: Intermediate Helps get rid of belly fat Improves digestion Tones back, thighs, and arms
Full Pigeon Pose (Purna Kapotasana) Level: Intermediate Deep stretches abdomen Beneficial in thyroid disorders Tones hips, calves and arms
Gate Pose (Parighasana) Level: Intermediate Strengthens knees and toes Deep stretches abdomen and thighs Balances metabolism and aids in fat loss
Half Bow Pose (Ardha Dhanurasana) Level: Intermediate Improves balance and limb strength Increases joint health Deep stretches abdomen and thighs
Half Lord of Fishes Pose (Ardha Matsyendrasana) Level: Intermediate Beneficial in weight loss and asthma Improves spine and hip flexibility Massages abdominal organs
Hare / Rabbit Pose (Shashankasana) Level: Intermediate Beneficial in urinary and reproductive disorders Deep stretches shoulders, arms and wrists Strengthens knees
Head to Knee Pose (Janu Sirsasana) Level: Intermediate Great stretch for hamstrings and calves Increases metabolism Strengthens back and shoulders
Heron Pose (Krounchasana) Level: Intermediate Improves posture and balance Deeply stretches thighs and calves Good for spine health and memory
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
Knee-Chest-Chin Pose (Ashtanga Namaskara) Level: Intermediate Beneficial in back pain Strengthens whole body Stimulates abdominal and reproductive organs
Lizard Pose (Uttana Pristhasana) Level: Intermediate Stretches shoulders, hips and groin Shapes thighs and calves Good for flat feet and sciatica
Lord of Fishes Pose II (Padma Matsyendrasana) Level: Beginner Stretches shoulders, abs and hamstrings Tones back and hips Aids in weight loss
Marichi’s Pose (Marichyasana) Level: Intermediate Stretches back, hips and hamstrings Good for flat feet and digestive problems Relaxes shoulders and arms
Monkey Pose (Hanumanasana / Anjaneyasana) Level: Intermediate Deep stretches hips and groin Improves concentration and fact retention Great for stretching chest, feet and ankles
Noose Pose (Pasasana) Level: Intermediate Improves seated balance and posture Strengthens knees and ankles Enhances focus and flexibility
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
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
Plow Pose (Halasana) Level: Intermediate Deep stretches back Strengthens shoulders and neck Tones abdomen and helps get relief from obesity
Reclined Hero Pose (Supta Virasana) Level: Intermediate Relieves from lower back issues Stretches abdomen and quadriceps Relaxes mind and helps in fertility
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
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 Triangle Pose (Parivritta Trikonasana) Level: Intermediate Stretches hamstrings and Achilles’ tendon Relaxes back and hips Tones abdomen and shoulders
Scale Pose (Tolasana) Level: Intermediate Strengthens arms, shoulders and chest Great for balance enhancement and hand grip Improves concentration
Scorpion Pose (Vrschikasana) Level: Intermediate Strengthens arms and shoulders Great for flexibility and back pain Improves mental focus
Side Crane Pose (Parsva Bakasana) Level: Intermediate Strengthens arms, shoulders and wrists Tones back and abdomen Improves focus and balance
Tortoise Pose (Kurmasana) Level: Intermediate Deeply stretches back and hips Stimulates heart and lungs Strengthens shoulders and lower back
Triangle Pose (Trikonasana) Level: Intermediate Stretches inner thighs and groin Tones waist and aids in fat loss Helps with balance issues
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 Plank Pose (Purvottanasana) Level: Intermediate Strengthens arms and chest muscles Stretches ankles and knees Tones lower back
Upward-Facing Dog (Adho Mukha Svanasana) Level: Intermediate Helpful in thyroid issues Tones back, thighs and calves Strengthens shoulders and arms
Warrior III Pose (Virabhadrasana III) Level: Intermediate Strengthens and tones the whole body Improves memory Corrects posture and improves balance
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
Wide Legged Standing Forward Bend Pose (Prasarita Paddotanasana) Level: Intermediate Provides relief from stress and obesity Strengthens ankles and wrists Enhances memory and flexibility