Standing Poses
Utkatasana — Chair Pose
Utkatasana (chair pose) powerfully strengthens the quadriceps, glutes and core while building endurance and mental determination.
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Intermediate
Articles tagged "Intermediate"
126 articles
Sun Salutations
Surya Namaskar B — Sun Salutation B
Surya Namaskar B (sun salutation B) enriches version A with Utkatasana and Warriors, increasing cardiovascular intensity and leg work.
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Arm Balances
Bakasana — Crow Pose
Bakasana (crow) builds arm and core strength while cultivating focus and confidence in arm balances.
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Floor Poses — Twists
Parivrtta Parsvakonasana — Revolved Side Angle
Parivrtta Parsvakonasana (revolved side angle) combines high lunge and deep twist, strengthening legs and massaging internal organs.
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Floor Poses — Backbends
Dhanurasana — Bow Pose
Dhanurasana (bow) opens the entire front body in a deep backbend by catching the ankles behind the back.
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Standing Poses
Virabhadrasana III — Warrior III
Virabhadrasana III (Warrior III) is an intense balance pose that strengthens the standing leg, core and develops focus by forming a T-shape with the body.
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Standing Poses
Parivrtta Trikonasana — Revolved Triangle
Parivrtta Trikonasana (revolved triangle) combines deep twist and hamstring stretch, stimulating digestion and thoracic mobility.
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Standing Poses
Garudasana — Eagle Pose
Garudasana (eagle) develops balance and focus by crossing arms and legs, deeply stretching shoulders and hips.
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Pranayama (Yogic Breathing)
Kapalabhati — Skull Shining Breath
Kapalabhati (skull shining) is a purification technique through rapid, powerful exhalations that stimulates metabolism, clears airways and energizes the body.
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Standing Poses
Natarajasana — Dancer Pose
Natarajasana (dancer) combines balance, backbend and quadriceps stretch in a graceful yet demanding pose.
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Arm Balances
Kakasana — Crow Pose (bent arms)
Kakasana (bent-arm crow) is the classic arm balance variant with bent elbows, more accessible than straight-arm Bakasana.
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Floor Poses — Backbends
Ustrasana — Camel Pose
Ustrasana (camel) deeply opens the pectorals and psoas in a kneeling backbend, developing courage and vulnerability.
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Floor Poses — Forward Bends
Urdhva Mukha Svanasana — Upward-Facing Dog
Urdhva Mukha Svanasana (upward-facing dog) opens the chest and strengthens the arms in a dynamic backbend, pillar of sun salutations.
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Floor Poses — Forward Bends
Upavistha Konasana — Wide-Angle Seated Forward Bend
Upavistha Konasana (wide-angle seated forward bend) deeply stretches the adductors and inner thighs in a progressive seated straddle.
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Physical Preparation — Agility
Cone Drill (4 Corners)
4-cone course combining sprint, shuffle, backpedal and carioca for multidirectional agility.
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Physical Preparation — Agility
T-Drill
T-shaped course combining sprint, lateral shuffle, and backpedal to assess and develop multidirectional agility.
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Plyometrics — Upper Body
Medicine Ball Rotational Throw
Explosive rotational medicine ball throw against a wall to develop trunk rotational power.
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Proprioception & Balance
Single Leg Stance Eyes Closed
Proprioception and balance exercise targeting moyen fessier and propriocepteurs for joint stabilization and fall prevention.
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