Transition to Intermediate : Home Yoga Practice Sequences

The following SEQUENCES have been devised to help both those who have just moved from Beginners to Transition develop a home practice and to further those who are at Intermediate Level progress in their yoga.

Sequence 1

Introduces new Transition student to the concept of “concavity” and to the poses that will help prepare one for coming up into Salamba Sirsasana -head stand. It can take many months of preparation before you feel confident to do Head Stand. In the meanwhile it is good to understand Salamba Sarvangasana fully and build up the amount of time you stay in the pose. For Intermediate Level students it is important to practice all the leg variations in shoulder stand and become comfortable with Halasana and Karnapidasana.

Sequence 2

Continues to strengthen your body, working with the Standing poses that were taught in Beginners. Preparation to Backbends Urdhva Mukha Svanasana – Transition to Intermediate you should start using blocks , palms facing forward , then try the pose with palms turned out to help lift open the chest a little more. Practice first with the toes tucked under as shown, to strengthen the legs to engage the spine. For Intermediate practice with toes turned out. Plank is introduced into your practice / Transition students work with this pose so the arms and legs engage fully. Then progress to Chaturanga Dandasana- use props like in class to help with this pose. Salamba Sirsasana – We have included many different techniques to both strengthen the whole shoulder area and to help over come the fear of going upside down Practice them and I hope you enjoy the variety. For Intermediate Level Students continue working on “bunny hopping” and balancing one leg at a time away from the wall.

Sequence 3

Continues consolidating Standing Poses but now introduces you to Twisting Standing poses (Parivrtta Trikonasana). See the different hand placement to learn the twisting actions.

Sequence 4

Introduces Transition students to the more demanding balancing pose Virabdrasana 111- and a number of sitting poses. Use the props / belts/ bolsters / blankets to help with practising these poses. Intermediate students should also take note of the props and practice with them to improve their understanding of these poses.

Sequence 5

Revises standing poses and introduces Parighasana, and Garudasana. Twists form a large part of this sequence / standing / sitting. Abdominal Poses are also introduced here – a) Urdhva Prasarita Padasana, b)Paripurna Navasana, Supta Padangusthasana 1 &2. See the props that are used in the images —Transition to Intermediate may need to practice with a belt around the feet for a and b. Be sure to take adequate height for Supta Virasana

Sequence 6

Introduces Transition to Intermediate students to Sun Salutations. In this Sequence you need to be mindful of using your breath to help link all the actions in the asanas. Each asana is numbered to help work with different sections. Practise jumping – back/knee issues can walk back and forward.


  1. Tadasana
  2. Inhale Namaskarasana
  3. Inhale Urdhva Namaskarasana
  4. Part hands to Urdhva Hastasana
  5. Exhale sweep arms and trunk to Uttanasana-Inhale concave spine LOOK UP
  6. Exhale jump back to Adho Mukha Svanasana
  7. Inhale swing trunk through the arms Urdhva Mukha Svanasana
  8. Exhale back to Adho Mukha Svanasana
  9. Inhale look forward and jump to fold into Uttanasana
  10. Inhale up via Urdhva Namaskarasana
  11. Exhale lower arms via Namaskarasana
  12. Tadasana

Work with this Sequence and then begin to add Plank Pose and then drop plank and add Chaturanga Dandasana. Put Plank / Chaturanga Dandasana in between 6&7. So 1—to 6 same then inhale to Plank/ or Chaturanga Dandasana/ Exhale back to 7) Urdhva Mukha Svanasana and continue.

FOR INTERMEDIATE STUDENTS YOU CAN PRACTISE THE ABOVE SEQUENCE BUT ALSO WORK WITH THE FULL SEQUENCE. Note the Full sequence changes the order of Urdhva Mukha Svanasana/ and Chaturanga Dandasana.

  1. Tadasana
  2. Inhale Namaskarasana
  3. Inhale Urdhva Namaskarasana
  4. Part hands to Urdhva Hastasana
  5. Exhale sweep arms and trunk to Uttanasana-Inhale concave spine LOOK UP
  6. Exhale jump back to Adho Mukha Svanasana
  7. Inhale swing trunk through the arms Urdhva Mukha Svanasana as above THEN
  9. Inhale to Urdhva Mukha Svanasana
  10. Exhale Adho Mukha Svanasana
  11. Inhale Jump to Uttanasana
  12. Inhale up via Urdhva Namaskarasana
  13. Exhale lower arms via Namaskarasana
  14. Tadasana

Over time build up the number of rounds that you practice at one time.This practice is especially good to do in the cooler months of the year.

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