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.

Sequence:

• 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)

Closing:

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.