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Intermediate Sequence

Yoga workout that includes intense and challenging yoga postures.
 

Intermediate Sequence is an intense and challenging yoga practice that you can perform when you are comfortable with the beginner practices, as in Beginner Sequence I and Beginner Sequence II.
 
Before beginning Intermediate Sequence, you should take a few moments to center yourself and become aware of your breath. You should then perform a warm-up sequence, such as Seated Warm-Up Sequence », Reclined Warm-Up Sequence, and Standing Warm-Up Sequence. You can also create your own warm-up sequence by performing any of the poses described in the 'Warm-Up Postures' listed in Postures section.
 
Intermediate Sequence should take approximately 45 to 60 minutes to complete, in addition to the time you spend centering yourself, warming up and relaxing. The length of the practice will depend on how long you hold the poses and the time you take to move from one pose to the next.
 
After you have completed the practice, you should take 5 to 15 minutes to perform Relaxation Pose, and allow yourself to connect with the natural flow of your breath.
 
Steps:
Begin in Staff Pose.
Bend your right leg, place your right foot on your left thigh and move into Half Lotus Pose.
(To warm up for Half Lotus Pose, you can perform Rock the Baby.)
Perform Half Lotus Pose for your other side and then return to Staff Pose.
Bend your left leg and bring your left heel under your right thigh. Then bend your right leg over your left knee and move into Cow Face Pose.
(Cow Face Pose provides a good stretch for your arms and shoulders.)
Perform Cow Face Pose for your other side and then return to Staff Pose.
Kneel on the floor with your knees hip width apart and extend your right leg to your right side to move into Gate Pose.
Gate Pose stretches the sides of your body and increases the flexibility of your spine.)
Perform Gate Pose for your other side and then move into Mountain Pose.
Bend your right leg, placing the sole of your right foot against the inside of your left leg to move into Tree Pose.
Tree Pose can strengthen your legs, ankles and feet and help increase the flexibility of your hips and knees.)
Perform Tree Pose for your other side and then return to Mountain Pose.
Step your right foot to the right approximately 3 feet and then move into Side Angle Pose.
(Side Angle Pose provides an intense stretch along the sides of your body, especially the sides of your waist and rib cage.)
Move into Side Angle Twist.
(Side Angle Twist is useful for improving your balance and strengthening your legs and torso.)
Perform Side Angle Pose and Side Angle Twist for your other side and then return to Mountain Pose.
Step your right foot to the right 2 to 3 feet and place your hands on your hips.
Bend forward and move into Standing Wide Angle Forward Bend.
(Standing Wide Angle Forward Bend stretches the back of your legs and your inner thighs.)
Move into Standing Forward Bend Twist.
(This pose is beneficial for toning your abdominal muscles, releasing tension in your upper body and improving your circulation.)
Perform Standing Forward Bend Twist for your other side.
Lie face-down on the floor with your legs no wider than hip width apart and your palms on the floor under your shoulders.
Slowly curl your spine up to move into Cobra Pose.
(Cobra Pose develops strength and flexibility in your spine and lower back.)
Lying face-down on the floor, place your arms on the floor alongside your body with your palms down and rest your chin on the floor.
Perform Locust Pose.
(Locust Pose is beneficial for strengthening your legs and lower back.)
Lying face-down on the floor, bend your knees as you reach back with your hands and clasp your ankles or the top of your feet and move into Bow Pose.
(Bow Pose increases the strength and flexibility of your spine, opens your chest and stimulates your abdominal area.)
Place your hands under your shoulders and lift your body up and back into Child's Pose.
(Child's Pose is a good counter pose for back bends and will help release tension from your lower back.)
Remain in Child's Pose until you feel rested and ready to continue with your practice. Then return to Staff Pose.
Bend your right knee, place your right foot on the floor outside your left thigh and move into Seated Half Spinal Twist.
(Seated Half Spinal Twist is a stimulating pose that helps increase the flexibility of your spine.)
Perform Seated Half Spinal Twist for your other side.
Lie on your back with your knees bent, the soles of your feet flat on the floor and your arms alongside your body with your palms down.
Draw your knees toward your chest and move into Half Shoulder-Stand.
(This pose is beneficial for strengthening your entire body and improving your circulation.)
Slowly lower your feet toward the floor behind your head to move into Plow Pose.
(Plow Pose stretches the entire back of your body and stimulates your nervous system.)
Lie on your back with your legs extended and your feet together.
(Your arms should be straight and your palms should be on the floor underneath you.)
Press your elbows into the floor and move into Fish Pose.
(Fish Pose is a good counter pose for Half Shoulder-Stand and Plow Pose because the pose stretches your neck in the opposite direction.)
 
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