Preparation

For your Intermediate Yoga Sequence, gather together your yoga mat, any props or music you desire.

Begin your practice with either a simple meditation or breathing exercise (in a seated or reclining position) so you can collect and concentrate your awareness. One meditation is to simply follow your breath, noticing as you inhale and exhale.

Asana – Suggested Intermediate Yoga Sequence

Tadasana (Mountain Pose) *Use Tadasana during your practice if you need a break or between poses.
Surya Namaskar — 4-8 Rounds (Sun Salutations)
Vrksasana (Tree Pose)
UtthitaTrikonasana (Extended Triangle Pose)
UtthitaParsvakonasana (Extended Side Angle Pose)
Tadasana (Mountain Pose)
Squat – Use a block if props are needed.
Dandasana (Staff Pose)
Paschimottanasana (Seated Forward Bend)
BaddhaKonasana (Bound Angle Pose)
Navasana (Boat Pose)
Reclining Twist – or any variation on a twist in your Intermediate Yoga Sequence that you enjoy.
Savasana (Corpse Pose)

Make sure to close your Intermediate Yoga Sequence practice gently and with soft movements coming out of Savasana. Close with chanting or Pranayama. Always give yourself a few minutes to transition from your Intermediate Yoga Sequence to the next part of your day.