After mastering all beginner yoga poses, it’s time to move on to the next level and include intermediate poses in your exercise.
Mind-boggling for a yoga practitioner is knowing when to transition from one stage to the next, as the transition should be seamless. One has to begin by attempting the advanced versions of the beginner asanas, then developing step by step to intermediate asanas.
Some of these poses are easy, while others can be almost impossible. However, remember that “intermediate” is a category with extremely fluid boundaries, so do not be disheartened. Yoga is a practice without a set endpoint. You have an infinite amount of time to increase your stamina and flexibility.
You can discover a fixed number of yoga positions derived from beginner yoga movements that have been changed, in addition to some toned-down versions of advanced yoga actions and basic, intermediate yoga movements to ensure a buttery transition. Choose your fitness circumstance and desire to create your own yoga series.
Poses for Intermediates to try
Reverse Warrior
Lean your torso toward the front of your board, and then circle your right hand toward the ceiling to gain an excellent-sized stretch alongside your right thing. Maintain your correct arm within the shoulder socket. Your left hand lightly touches the lower back of your left thigh because it descends. Raise your eyes in your proper digits. After preserving for 5 breaths, change to another side.
Although it’s miles feasible to carry out Reverse Warrior as a deep backbend, it’s miles top of the line to technique it as an aspect bend. In exercise, this indicates that the intention is to avoid accumulating the complete spinal extension of a deep backbend. There is no restriction to how far your left hand can go down your limb.
Reverse Warrior enhances leg electricity, element body flexibility, spinal mobility, stability, and center electricity. The back and front thighs (quadriceps and hamstrings), hips, groin muscle tissues, and intercostal muscle tissues of the ribcage are efficiently stretched. It is a hip opener that’s an outstanding remedy for prolonged sitting. This pose is also energizing because it improves breathing and flow.
Supported Shoulder Stand
Beginning for your lower back, pull your knees toward your torso. Place your arms flat on the ground along your shoulders. Straighten your legs upward, then press down through your palms to lift your hips and convey your legs over your head. Once your ankles have touched the floor, raise your shoulders one by one to the best factor feasible. Place your arms excessively at the decreased part of your lower back rib cage. Please ensure your forearms are not wider than your shoulders by squeezing them closer to your body. Ensure that you no longer turn your head at all while in this function by elongating your neck. First, boost one leg, then the opposite. As you factor your toes, prolong from the elbows thru the ends of your feet. Compress your toes, tighten your inner thighs, and inhale your navel and rib cage.
Inclined Plane
Stretch your legs out in front of you as you take a seat. Touch your ankles together. Place your hand’s numerous inches at the back of the floor with your fingertips pointing a long way from you. The width of your arms must be in the shape of your shoulders. With an inhalation, press your feet into the ground and lift your hips to the sky by urging your feet into the floor. Maintain an impartial cervical pose. Maintain the pose even as taking sluggish, deep respiration. As you exhale, you may descend.
This asana works the buttocks and hip flexors, obliques, spine, and triceps, similarly to the calves, chest, forearms, hamstrings, neck and better traps, and wrists. This position stretches the abdominal organs, strengthens the limbs, legs, and center, and alleviates fatigue.
Bow Pose
Lie on your midriff flat. Keep your palms at your sides and your head on the board. Your hands need to face upward. Exhale at the same time as bending the legs. Bring your heels as near to your buttocks as possible. Your legs have to be separated by way of hip width. Raise your wrists and hold your ankles close. Ensure you hold it close to the ankle and not the top of the foot. However, your forefinger does not encircle the ankles. Keep your legs in a pointed function.
Inhale and lift the feet far away from the buttocks while maintaining an organized grip on the ankles. Lift your head, chest, and quadriceps simultaneously far from the board. While lifting, rotate your shoulders in a safe and comfy way. At this juncture, best your center has to continue to be in contact with the board while the rest of your body needs to be lifted toward the ceiling. To intensify the stretch, draw your tailbone into the board. You must revel in a returned stretch because the weight and balance transfer for your middle. Your shoulders and thorax must feel open.
Focus on stretching, respiration, and balancing as you keep the pose for about 15 seconds while maintaining a forward-going gaze. As you exhale, relinquish the pose. Lower your head, torso, thighs, and feet towards the board as you recline. Release your ankles and produce your wrist’s lower back on your aspects. Relax for a few seconds, then repeat the pose as necessary or proceed to the next pose.
Crescent Lunge
Lower your back knee (in this instance, the left knee) from a low lunge to the board. If your knee is sensitive, you can position a blanket under it or use two yoga boards for additional cushioning. Bring your palms to your right knee while bringing your right knee directly over your right ankle. Inhale and raise your arms above your head while keeping them parallel to your ears. Press firmly into your feet to deepen the lunge while shifting your pelvis forward. As you do so, your left thigh approaches the floor. To support engagement and prevent sinking into the joints, generate adduction by hugging your inner thighs toward one another. If a backbend of the upper vertebrae is comfortable, you may perform one. Exhale to lower the palms, reposition the front foot, and complete the pose. Continue on your right knee.
King Pigeon
This pose can help you discover inner fortitude and tranquility. Because this is a challenging backbend, take your time entering the pose and use support if necessary.
Begin by squatting on your board. Lift through the sternum, distancing the rib cage from the pelvis and elongating the spine. Discover the space between your vertebrae. While maintaining your natural lumbar curve, lean back. Keep your shoulders retracted and your arms extended behind you. Slowly descend, allowing gravity to expand the vertebrae. Bend your knees more so you can place your hands on the earth. In the backbend, your shoulders and thighs support you, so avoid lowering your head to the floor. Now, retract your hands and locate your feet. Once the hands are on the heels, spiral the elbows in and gently lower them to the ground. Remain in this position for five breaths, then carefully release the posture.
Mermaid Pose
Tent your proper fingertips on the floor to maintain your balance as you gently bend your left leg and point your toes upward. Side front heel back toward the groin and slightly extend the hips. Reach your left arm back in a windmill motion to grasp the inside of your left foot near the arch. Slowly bring your left foot closer to your torso by sliding the palm of your left hand toward your toes. Then, slide your left foot into the elbow crease. Extend the spine by lifting through the top of the backhead. Windmill the right arm aloft while bending the elbow to clasp the left hand. Raise your jaw slightly to look upward. Concentrate on the inhale and exhale as you hold the pose for a few moments.
Release your forearms and engage your left leg, bringing it toward the ground. Place your palms on either side of the board and press back toward the Downward-Facing Dog position. Before placing any weight on your right leg, raise it into the air and stretch it out. You can return to Child’s Pose to recover or hold Downward Facing Dog until you are prepared to repeat the pose on the opposite side.
Warrior 2
Step your proper foot to the internal of your hand from the downward dog. Bring your proper quadriceps parallel to the floor by bending your knee immediately over your ankle. Turn on your left foot’s ball to move your left heel to your board. Your left foot’s sole should be firmly anchored at a ninety-degree perspective. Your front heel and again arch are about aligned. Keeping your foot placement unchanged, root down into your ft as you inhale to reinforce your torso and limbs.
Extend your fingers like the letter T as you rotate your torso to the left, bringing your pelvis parallel to the left aspect of the board. With your fingers extended in opposing recommendations, your forearms must face the ground. Maintain every limb perpendicular to the ground. Reduce the space between your shoulders and your ears. Utilize the digits of each palm to reap out. Face your board’s front by turning your torso. Your eyes are focused in advance over your right hand. The rotation of every quadriceps is outward. Engage your triceps to stabilize your palms, your quadriceps to stabilize your legs, and your abdominals to stabilize your torso. After five to ten breaths, turn your arms to both components of your right foot, then return to the downward dog. Hold this position for a few breaths or perform a vinyasa before repeating the pose with the left foot within the front.
One-legged Bow Pose
Begin by reclining again on a yoga board with your knees bent and your feet flat and hip-distance aside on the ground. Place your arms next to your ears and fingertips pointing towards your shoulders at the board. Urdhva Dhanurasana, or one-legged bow pose, is achieved by pressing the palms and feet securely against the board and lifting the hips closer to the ceiling. Maintain parallel forearms that are shoulder-width aside. Shift your frame weight to your left leg simultaneously while concurrently extending your proper leg instantly up closer to the ceiling. You ought to flex your foot and aim your feet toward your face.
Maintain your left leg’s stability and energy, and press through your left foot and palm to elevate your hips. Focus on retaining your body solid as you keep the pose for some breaths. Slowly area your right foot at the board and loosen up your pelvis to the ground. Alternate aspects and reflect the pose, extending your left leg immediately to the ceiling while maintaining your proper leg on the floor. You can deepen the pose by searching upward or bringing your arms and ankles nearer collectively. Slowly lower your hips to the floor and launch your hands and feet from the board to relinquish the pose.
Other SUP Yoga Moves
Beginner SUP Yoga Moves
It’s important to remember that the practice is rooted in the fusion of traditional yoga and paddle boarding. This union has rapidly garnered worldwide attention, featuring prominently in events like the Wanderlust Festival and Orange Bowl Paddle Championships. The core essence of SUP Yoga lies in its ability to offer a tranquil experience, letting individuals perform yoga asanas on a paddleboard amidst natural landscapes.
For those just starting their journey into SUP Yoga, there are foundational poses that serve as the building blocks for more advanced postures. These include the Child’s Pose, which focuses on relaxation and spinal elongation; the Downward Dog, a pose that sets the groundwork for balance and core strength; the Cobra, which enhances spinal mobility and counteracts the physical downsides of a sedentary lifestyle; and the Plank, ideal for arm and torso strengthening. These SUP Yoga moves for beginners offer a well-rounded introduction, laying the groundwork for the more advanced poses you may already be mastering.
Advanced SUP Yoga Moves
This advanced practice demands a strong core and keen sense of balance, as the paddleboard’s buoyancy adds a challenging element of instability. Advanced SUP Yoga poses, such as the Head Stand and Crow Pose, necessitate a solid foundation in both balance and strength. These poses are not just about physical prowess; they also improve mental focus and body awareness. In the Head Stand, for instance, the intricate steps to assume the position—right from aligning the forearms to carefully lifting the feet off the board—require intense concentration and control over abdominal muscles. The Crow Pose, on the other hand, emphasizes arm strength and precise weight distribution, thereby enhancing your proprioception or body awareness.
For those who’ve already mastered the basics, the Wheel and Dancer’s Poses offer an excellent progression. These poses stretch and strengthen the entire front of the body while demanding a high degree of balance and focus. The Wheel Pose requires you to flex your back and push up from your hands and feet, calling for both flexibility and strength. Meanwhile, the Dancer’s Pose is a true test of balance as you lean forward while kicking your foot upwards, requiring concentration and muscle control. Each of these advanced poses paves the way for even more complex asanas, making them perfect for those looking to transition from intermediate SUP yoga moves to more advanced SUP yoga moves.