Complete list of intermediate yoga positions – Fastest way to lose 20 pounds

Bharadvaja’s turn (Bharadvajasana)

  • Intermediary level
  • Tones the waist and improves BMR
  • Relaxes the spine and neck
  • Open the thoracic cavity for Pranayama
bharadvajasana thumbnail Thumb picture (Padangusthasana)

  • Intermediary level
  • Ideal for women trying to get pregnant
  • Improves digestion
  • Relieves headaches
Thumbnail picture (Padangusthasana) thumbnail Picture of the bow (Dhanurasana)

  • Intermediary level
  • Tones of the back, thighs and buttocks
  • Stretch the quads, ankles and forearms
  • It opens the thoracic cavity and strengthens the lungs
Bow-pose-Dhanurasana thumbnail Bridge position (Setu Bandhasana)

  • Intermediary level
  • Strengthens the neck and shoulders
  • Massages the abdominal organs and kidneys
  • Lower back and calf tones
The position of the bridge (Setu Bandha Sarvangasana) miniature The position of the bridge on the elbows (Dvapada Dhanurasana)

  • Intermediary level
  • It is beneficial in stress, depression and anxiety
  • Improves the health of the neck and spine
  • Improves memory and concentration
The position of the miniature bridge of the elbows Camel picture (Ustrasana)

  • Intermediary level
  • Strengthen your knees and back
  • Improves balance and flexibility
  • Improves concentration
camel pose - miniature Poza Cobra (Bhujangasana)

  • Intermediary level
  • Improves concentration and restraint
  • Improves cardiovascular capacity
  • Tones the abdomen and lower back
Miniature Cobra Pose The picture of the cow’s face (Gomukhasana)

  • Intermediary level
  • Improves back flexibility and stretches shoulders
  • Improves lung capacity
  • Open your hips and correct your sitting posture
Miniature of a cow's face Picture crane / crow (Bakasana / Kakasana)

  • Intermediary level
  • Improves arm and shoulder strength
  • Excellent for the spine and neck
  • Improves digestion and balances hormones
The position of the crane (Bakasana) miniature Dolphin picture

  • Intermediary level
  • Provides relief to asthma patients
  • Calming
  • Prevents osteoporosis
picture of miniature dolphins Picture of the eagle (Garudasana)

  • Intermediary level
  • Excellent for balance
  • Good for breathing problems
  • Tones the legs, thighs and arms
picture of the eagle - miniature Removal / Garland Picture (Malasana)

  • Intermediary level
  • Massages the abdominal organs and improves digestion
  • Tones the legs and hips
  • Strengthens the ankles and improves balance
Picture of Garland (Malasana) thumbnail The position of the hand extended to the thumb (Utthita Hasta Padangustasana)

  • Intermediary level
  • Improves balance and concentration
  • Stimulates urinary and reproductive organs
  • Beneficial in weight loss
Thumbnail Position hand extended to thumb Fish from the picture of the hero (Matsyendra Virasana)

  • Intermediary level
  • Stretch your thighs and lower abdomen deeply
  • It induces the feeling of happiness and calms the mind
  • Relieves upper back pain
Thumbnail Matsyendra Virasana Full picture of the boat (Navasana)

  • Intermediary level
  • Helps remove fat from the abdomen
  • Improves digestion
  • Tones the back, thighs and arms
Miniature Boat-Pose Complete picture of the pigeons (Purna Kapotasana)

  • Intermediary level
  • Stretch your abdomen deep
  • It is beneficial in thyroid disorders
  • Tones the hips, legs and arms
Thumbnail Purna Kapotasana Picture Gate (Parighasana)

  • Intermediary level
  • Strengthen your knees and toes
  • Stretch your abdomen and thighs deep
  • It balances the metabolism and helps to lose fat
GATE POSE (Parighasana) thumbnail Half position of the arc (Ardha Dhanurasana)

  • Intermediary level
  • Improves balance and limb strength
  • Increases joint health
  • Stretch your abdomen and thighs deep
Miniature Position with half of the arc Half-length picture of the Lord of the Fishes (Ardha Matsyendrasana)

  • Intermediary level
  • It is beneficial in weight loss and asthma
  • Improves flexibility of the spine and hip
  • Massage the abdominal organs
Ardha Matsyendrasana (Half picture of the fish master) thumbnail Picture rabbit / rabbit (Shashankasana)

  • Intermediary level
  • It is beneficial in urinary and reproductive disorders
  • Stretch your shoulders, arms and wrists deep
  • Strengthen your knees
Thumbnail picture of the rabbit Head to knee position (Janu Sirsasana)

  • Intermediary level
  • Excellent stretch for hamstrings and legs
  • Increases metabolism
  • Strengthens the back and shoulders
Head to the knee miniature Picture of the heron (Krounchasana)

  • Intermediary level
  • Improves posture and balance
  • Stretch your thighs and legs deeply
  • Good for spinal health and memory
Miniature Heron Pose Intense lateral stretching position / Pyramidal picture (Parsvottanasana)

  • Intermediary level
  • Stretch your back, groin and thighs
  • Tones the abdomen and lower body
  • Excellent for weight and fat loss
picture of the pyramid - thumbnail Knee-chest-chin position (Ashtanga Namaskara)

  • Intermediary level
  • beneficial in back pain
  • Strengthens the whole body
  • Stimulates the abdominal and reproductive organs
Thumbnail Ashtanga Namaskara Picture of the lizard (Uttana Pristhasana)

  • Intermediary level
  • Stretch your shoulders, hips and groin
  • Shapes her thighs and legs
  • Good for flat feet and sciatica
Thumbnail Picture of the lizard Picture of the Master of Pisces II (Padma Matsyendrasana)

  • Beginner level
  • It stretches the shoulders, abdomen and hamstrings
  • Tones the back and hips
  • Helps with weight loss
Miniature Padma Matsyendrasana Marichi’s picture (Marichyasana)

  • Intermediary level
  • It stretches the back, hips and hamstrings
  • Good for flat feet and digestive problems
  • Relax your shoulders and arms
marichis-pose thumbnail Picture of the monkey (Hanumanasana / Anjaneyasana)

  • Intermediary level
  • Stretch your hips and groin deeply
  • Improves concentration and retention of facts
  • Excellent for stretching the chest, legs and ankles
Picture of the monkey (Hanumanasana -Anjaneyasana) thumbnail The position of the noose (Pasasana)

  • Intermediary level
  • Improves balance and sitting posture
  • Strengthen your knees and ankles
  • Improves concentration and flexibility
miniature position loop Picture of the bridge with one foot (Eka Pada Setuasana)

  • Intermediary level
  • Strengthens the back, ankles and shoulders
  • Excellent extension for the abdomen and quadriceps
  • It is beneficial for the functioning of the urinary system
Eka Pada Setuasana miniature Picture of a dog with one leg / dog down (split). (Eka Pada Svanasana)

  • Intermediary level
  • Improves hamstring flexibility and hip flexion
  • Stretch the tendons and groin area of ​​the Achilles
  • Improves digestion and balance
Eka Pada Svanasana thumbnail Picture of the plow (Halasana)

  • Intermediary level
  • Deep stretches back
  • Strengthens the shoulders and neck
  • Tones the abdomen and helps relieve obesity
Plow position (Halasana) thumbnail Picture of the leaning hero (Supta Virasana)

  • Intermediary level
  • It relieves lumbar problems
  • Stretch your abdomen and quadriceps
  • It relaxes the mind and helps with fertility
Picture of the sloping hero (Supta Virasana) thumbnail Thunderbolt picture tilted (Supta Vajrasana)

  • Intermediary level
  • Strengthens the shoulders and elbows
  • Relieves upper back pain and stiffness
  • It stretches the chest muscles and helps to breathe deeper
Inclined Thunderbolt picture (Supta Vajrasana) thumbnail Rotated extended side angle position (Parivritta Parsvokonasana)

  • Intermediary level
  • Stretch your groin and legs
  • Helps reduce abdominal fat and tone the abdomen
  • Strengthen your ankles, knees and wrists
Thumbnail Revolutionary Extended Angle Position (Parivritta Parsvokonasana). Picture of the rotated triangle (Parivritta Trikonasana)

  • Intermediary level
  • It stretches the Achilles tendon and Achilles tendon
  • Relax your back and hips
  • Tones the abdomen and shoulders
Picture of the rotated triangle (Parivritta Trikonasana) thumbnail Scale picture (Tolasana)

  • Intermediary level
  • Strengthen your arms, shoulders and chest
  • Excellent for improving balance and grip
  • Improves concentration
Thumbnail Position on the scale (Tolasana). The picture of the scorpion (Vrschikasana)

  • Intermediary level
  • Strengthen your arms and shoulders
  • Great for flexibility and back pain
  • Improves mental concentration
The position of the scorpion - miniature The position of the side crane (Parsva Bakasana)

  • Intermediary level
  • Strengthen your arms, shoulders and wrists
  • Tones the back and abdomen
  • Improves concentration and balance
The position of the side crane (Parsva Bakasana) miniature Picture of the turtle (Kurmasana)

  • Intermediary level
  • Stretch your back and hips deeply
  • Stimulates the heart and lungs
  • Strengthens the shoulders and lower back
Turtle position (Kurmasana) miniature Picture of the triangle (Trikonasana)

  • Intermediary level
  • Stretch the inside of the thighs and groin area
  • Tones the waist and helps to lose fat
  • Helps balance issues
Picture of the triangle - thumbnail Position of two-legged staff facing up (Dvi Pada Viparita Dandasana)

  • Intermediary level
  • Deep stretch your thighs, abdomen and chest
  • Excellent for athletes
  • Makes the body flexible and agile
Upward-facing two-legged staff position (Dvi Pada Viparita Dandasana) thumbnail The position of the board upwards (Purvottanasana)

  • Intermediary level
  • Strengthens the muscles of the arms and chest
  • Stretch your ankles and knees
  • Lower back tones
up Thumbnail picture Plank Dog face up (Adho Mukha Svanasana)

  • Intermediary level
  • Help with thyroid problems
  • Tones the back, thighs and legs
  • Strengthen your shoulders and arms
Dog face up (Adho Mukha Svanasana) miniature Picture of Warrior III (Virabhadrasana III)

  • Intermediary level
  • Strengthens and tones the whole body
  • Improves memory
  • Corrects posture and improves balance
warrior III miniature joy Wheel position (Chakrasana)

  • Intermediary level
  • It induces feelings of happiness and gets rid of anger and frustration
  • Excellent for the digestive, urinary and reproductive systems
  • Strengthen your arms and legs
Thumbnail picture of the wheel Forward bending position with wide legs (Prasarita Paddotanasana)

  • Intermediary level
  • Provides relief from stress and obesity
  • Strengthen your ankles and wrists
  • Improves memory and flexibility
Prasarita Padottanasana (forward bend with wide legs) miniature

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