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Continues to strengthen your body, working with the standing poses that were taught in the beginner level poses shown in this series.

Preparation to Backbends (Urdhva Mukha Svanasana).

In Transition to Intermediate you should start using blocks, with your 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, have your 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 overcome the fear of going upside down.

For Intermediate Level Students continue working on “bunny hopping” and balancing one leg at a time away from the wall.

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

Introduces Transition students to the more demanding balancing pose Virabdrasana 3, 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.

Revises standing poses and introduces Parighasana, and Garudasana.

Twists form a large part of this sequence… both standing and 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 options a and b.

Be sure to take adequate height for Supta Virasana

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
   THEN LOOK BACK
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
   THEN LOOK BACK
6. Exhale jump back to Adho Mukha Svanasana
7. Inhale swing trunk through the arms Urdhva Mukha Svanasana as above THEN
8. *EXHALE TO CHATURANGA DANDASANA
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.

For Newcomers to Flametree, & Returning Students.

Unlimited NON-BEGINNER yoga for 14 days for just $39 for the whole 2 weeks

Get daily non-beginner yoga for under $3 a day.

This deal lets non-beginner newcomers to Flametree, and Flametree students who have not done a class for 3 months or more, get unlimited entry to many classes a week, in any of Flametree’s non-beginner classes, in the studio or online, or a mix of both.

The non-beginner timetable is here.

This non-beginner class is for any Flametree yoga class except dedicated Beginner classes.

Get more details below, or buy the 14-day non-beginner pass, for just $39, here.

This unlimited $39 pass for 14 days is a once only opportunity to try out or reconnect with Flametree’s style of yoga, its high-quality teaching, and the many benefits you’ll get from Flametree’s yoga, including fitness, calmness, flexibility, & better relationships.

Come along if you are totally new to Flametree, or lapsed 3 months or more, and have done sufficient yoga so you can at least do yoga at Flametree’s lowest level non-beginner class (called Transition to Intermediate, or “Trans” level).

Buy a pass, then reserve a class. Start the best online yoga classes now.

Get the pass here.

Deals for the best online yoga classes

Doing a live yoga class, online or in-studio, has these extra advantages.

The best way to motivate yourself, or to learn faster, or

FLAMETREE’S BEGINNER level classes can be joined at any time… online and in-studio. New and lapsed students can start with the half price beginner 10 class pass, 12 classes for $59.50. See the class times on the beginner timetable. Then decide. Here are 3 easy options for starting easy beginner level classes. You don’t have to be flexible to start yoga.

YOGA COURSES FOR BEGINNERS, ONLINE OR IN THE STUDIO. Flametree runs regular beginner courses, online or in the studio, or both. They are also incorporated into the Beginner Level classes above.

NON-BEGINNER NEWCOMERS to Flametree, or students lapsed for 3 months or more, who’ve done yoga, get 14 days of unlimited non-beginner classes for just $39.

Intermediate yoga sequences: common questions

What is an intermediate yoga sequence?

It is a set order of poses for students who have finished beginner level. The six sequences on this page build on each other. They start with standing poses, shoulderstand and preparation for headstand, then add twists, balances, abdominal poses and sun salutations.

What does Transition to Intermediate mean?

It is the lowest level of Flametree’s non-beginner classes, sometimes called “Trans” level. It suits students who have done enough beginner yoga to move up. See the Transition to Intermediate class page.

Which props do I need for these sequences?

Blocks, belts, bolsters and blankets are used in the pictures. A non-slip mat helps too. If you do not own props, see how to improvise or buy props.

Can I learn headstand from these pictures?

The pictures show the preparation. It can take many months before you feel confident in headstand. Sequence 1 builds your understanding of shoulderstand first, and a live class lets a teacher see and guide you.

How do I use the sequences as a home practice?

Click a sketch to enlarge it and use the arrow to move through the set. Start with sequence 1 and stay with each one until it feels familiar before you move on. Save the page and keep at it.

Where can I take intermediate yoga classes in Darwin or online?

Flametree teaches non-beginner classes at its Darwin studios and live online. See the non-beginner timetable. New and lapsed non-beginners can start with 14 days of unlimited classes for $39.