Intermediate yoga moves

Yoga is a body-building exercise that can help you lose weight, but also has the effect of exercising your body and increasing your flexibility. Especially after the intermediate yoga movements, the flexibility requirements of the body are also enhanced. Practitioners can gradually improve the difficulty of the movements. This article focuses on intermediate yoga movements illustration.

Pinwheel Pose

This yoga pose can relax the shoulder and back muscles, stretch the arms and the tendons behind the legs.

Movement process

Step 1: Spread your feet 1.5 shoulder width apart with your toes facing outward. Inhale, raise your arms above your head, cross your fingers with palms facing up, stretch your neck backwards and look up at your hands. Exhale and bend over from the hips to rule the back parallel to the ground. Step 2: Inhale and release your fingers, raise your arms sideways with your palms facing down. Step 3: Exhale and rotate from the waist to the left, touching the left ankle with the right hand while turning the entire torso to the left. Raise your left arm straight up and turn your head to look at your left hand with your palm facing left. Hold for 20-30 seconds, breathing naturally. Exhale and rotate to the right and repeat the movement. Ending movement: Return the body to the right, then slowly lift the torso, lower the arms and relax with the feet together.

Attention

Do not bend your legs during the movement, people with high blood pressure should not do this movement.

Tree pose movement diagram

This yoga pose can flex the hips, strengthen the legs and exercise the body balance.

Movement process

Step 1: Stand in Mountain Pose and move the center to the left foot. Fix your eyes on a point, bend your right leg and place your heel on the inside of the root of your left leg with your toes facing down. Keep your hips facing directly in front of you while introducing your right knee slightly backward. Bring your hands together in the chest. Step 2: After standing firmly raise your arms slowly over your head, keeping your shoulders down. Extend your torso from the waist up and gently tighten your abdomen. Hold the movement for 20-30 seconds, breathing smoothly and evenly. Drop your feet back to the ground and switch to the other side of the movement. Repeat the movement for 2-3 sets. Ending action: lower your feet and rest with your arms hanging naturally.

Note

Feel the spine pulling up and the arms extending towards the sky during the movement.

Single Leg Exchange Stretch

This yoga pose can flex the spine, hips and posterior tendons, and it can also reduce abdominal fat by adhering to the pose.

Action process

Step 1: Straighten your legs and bend your knees so that the palms of your feet are pressed against the inside of your left thigh. Step 2: Raise your arms flush with your shoulders, palms down. Inhale, lean back slightly, lift your arms high above your head, and lift your spine at the same time. Step 3: Exhale, bend forward from the hips, extend your hands outward, holding your ankles or shins, and relax your shoulders. Inhale, then exhale and press your torso into your left leg, elbows touching the floor. Contract the left thigh and press the knee down. Hold for 30-60 seconds, breathing naturally. Step 4: Take a deep breath and then lift your head, sit up straight and repeat the movement on the other side. Ending movement: Straighten the leg, subject to natural rest on the thigh, relax and rest.

Attention

People with sciatica should not do this movement. Avoid shrugging your shoulders during the movement and do not arch your back when pressing down on your hips. You can place your head on the inner thigh yoga mat to enhance the difficulty of the movement.

Suspension bridge movement diagram

This yoga pose can flex the hips, stretch the inner thighs and groin, tighten the abdominal muscles, and relieve constipation.

Movement process

Step 1: Lie on your back and make a fist with your thumbs inside. Place your feet flat on the floor and your fists under your hips so that they are alongside each other, with the side of your thumbs facing up. Straighten your legs, and if you feel uncomfortable with your fists you can place your hands flat, palms facing down. Step 2: Keeping your knees straight, inhale and lift your legs, bringing them together from the hips, with your legs as close to your upper body as possible. With the chest at 45 °, the hips do not leave the fist. Exhale with the legs substantially apart and keep them at 45° to the torso. Step 3: Breathe deeply, exhale and lower your legs as low as possible without touching the ground, repeat the action 2 and 3 step actions 3-5 times. End action: move your hands out from the hips, palms facing up, legs naturally on the ground, relax the entire body.

Attention

Legs open or together at 45° to the chest, do not lift the lower back during the action. To enhance the exercise effect can accelerate the movement.