Intermediate yoga moves

Intermediate yoga moves on the basis of the introductory movements to enhance a leve, the flexibility requirements of the body increased, suitable for the foundation of yoga, or often fitness exercise flexibility partners practice. This article is mainly on yoga intermediate action illustration.

Tiptoe squat action illustration

This action can be beautiful leg muscle line, enhance the strength of the ankle, knee and toe.

Action process

Step 1: Stand with your feet shoulder-width apart, inhale and interlock your fingers in front of your pelvis, keep your back straight and relax your arms and shoulders. Step 2: Shoulders should not move forward, but align directly above the hips. Exhale to bend your knees to 45°C. Spread your thighs, with your knees directly above your toes. Tailbone in, lengthening the back and holding the movement for 10 seconds. Step 3: Inhale straight legs and stand straight with heels lifted. Extend the entire body upward, hold for 15 seconds and repeat the movement 3-5 times. Next, increase the difficulty of the movement by bending the knee to 45°C, lifting the heel and holding for 10-15 seconds. Lower your heels and breathe in, straighten your legs and repeat 3-5 times. Ending movement: lower the heel, spare the ankle joint movement and relax the ankle.

Note

Imagine the spine extending out of the top of the head during the movement.

Flamingo pose illustration

This yoga pose can flex the hips, relieve back tension and cure flatulence and constipation.

Procedure

Step 1: Shift your body weight to your left foot, lift your right heel and tighten your left thigh. Step 2: Inhale, lift your right foot, cross your fingers and hold your right knee, keeping your arms straight and shoulders down. Exhale, bend your elbow and pull your knee toward your chest, consciously tightening your abdomen. Repeat the movement 3-5 times, keeping the knee pulled to the chest for 15 seconds on the last occasion. Lower the right leg and repeat the movement on the other side. Ending movement: lower the leg and rest with eyes closed for 15 seconds.

Attention

Keep your eyes flat in front of you at a fixed point for better balance.

Dynamic forward bend pose illustration

Movement process

Step 1: Separate your feet at the same width as your hips and tighten your thighs. Step 2: Inhale and raise your arms above your head, palms facing forward. Bend your back backwards, tense your hips and push your pelvis forward. Exhale and bring your hips together to close your body, with your arms and spine extended outward and downward. Keep your palms on the floor and your lower back close to your thighs. Repeat steps 1 and 2 movements 10-20 times. Ending action: gradually lift the spine, return to the initial position, relax and rest.

Attention

People with high blood pressure, low blood pressure or spinal problems should not do this movement.

Triangle stretch pose illustration

This yoga pose can improve body posture and trim the waistline. It also harmonizes the reproductive system and relieves discomfort during physiological periods.

Movement process

Step 1: With feet as wide as your hips, point your left toe slightly inward and your right foot 90°C outward so that your right heel is aligned with your left heel. Raise your arms at shoulder height, lift your chest and breathe deeply, and turn your head to look at your left hand. Step 2: Exhale, move your hips left, bend your torso right, gently place your right fingers on the floor, straighten your left arm and extend it upward, move your left chest cavity backward and upward, keeping your chest expanded. You can enhance the difficulty of the movement by pressing your palm to the ground. Hold the action for 30-60 seconds, breathing naturally. Return to the right and repeat the action on the other side. Ending action: return to the right body, feet together, lower the arms to rest.

Attention

Keep the entire hip facing directly in front of you as much as possible and keep your legs firm.

Lower Body Sway Pose

This yoga pose massages the sacrum and back, relieves tension in the spine, and reduces waist and abdominal flab. It can also cure constipation and relieve sciatica.

Procedure

Step 1: Lie on your back, bend your knees towards your chest and cross your fingers behind your head. Step 2: Breathe deeply. Using your waist as a fulcrum, swing your legs to the right. Press your left elbow to the ground to enhance the stretch while spreading your chest, and hold for a few seconds. Inhale back to the right and breathe for the other side of the movement. Swing left and right in this manner and repeat 5-10 times. Ending movement: Straighten your legs back up, place your arms on your side and rest with your eyes closed.

Attention

Lean your legs toward your abdomen until you feel your elbows coming up, keeping your elbows down to enhance the stretch on the side of your body and the twist on the top of your back.

Inclined Bridge Pose

This yoga pose promotes blood circulation to the brain, strengthens both knees, thighs and back muscles, and helps tighten abdominal muscles when practiced after childbirth.

Procedure

Step 1: Lie on your back with your knees bent, heels a few inches from your hips, feet forward, as wide as your hips, arms at your side, palms down. Step 2: Turn your hips inward, inhale, lift your back and hips, and know that your body is in a diagonal line with your shoulders and knees. Tighten the abdomen, stabilize the pose, and breathe normally, holding for 10-30 seconds. Step 3: Exhale the spine and slowly lower it one section at a time, relaxing for a moment. Repeat 2-3 times, you can borrow the contraction of the hips to enhance the exercise effect, and finally straighten the legs to rest.

Attention

Keep the legs equivalent, do not let the knee crooked.

Leg Rotation Pose

This yoga pose enhances hip flexibility, strengthens the abdominal muscles, and also beautifies the leg line.

Movement process

Step 1: Lie on your back, put your arms on your side, palms down, press down hard at the waist, lift your right leg 45°C and straighten the surface of your foot. First draw a clockwise circle with the right ankle 3-5 times, then draw a circle with the whole leg 3-6 times, then repeat the action counterclockwise. Then switch to the other foot and repeat the action. Step 2: Lift both legs, draw clockwise circles 5-10 times, put down the foot to rest. Then lift the foot counterclockwise drawing circles 5-10 times. End action: lower the legs, naturally apart and relax.

Attention

Lift your legs with taut feet and try to draw a large oval, using mainly abdominal strength to draw circles.