You have probably heard of the Intermediate Yoga Flow before. But what exactly is it? The Intermediate Yoga Flow is a vinyasa flow that’s faster and focuses on deepening the poses. These classes are more focused on building core strength, not cardio. They incorporate sun salutations, balances, backbends, and headstands, and they’re great for building strength and flexibility. Intermediate Yoga Flow is a wonderful way to start exploring the benefits of vinyasa flow.

The intermediate practitioner’s practice is more diverse and varied, and he or she will not follow a set practice every time. In fact, the intermediate practitioner may skip chaturanga altogether. It’s completely up to the individual, depending on their level and preference. For this reason, there’s no universal definition of Intermediate Yoga. But some practitioners define it by referring to it as the ‘intermediate’ level of yoga practice.

While each level of yoga has unique benefits, there are some fundamentals that you should know. Beginners must learn how to properly execute foundational yoga poses. Intermediate students should learn to use their body’s sensitivity and discernment to understand what he or she is doing and where it’s going. The better your discernment and sensitivity, the more effective your yoga practice will be. And since yoga is an intimate process with the body, you can trust your feelings to guide you through yoga poses.

As with all levels of yoga, it’s important to have a basic understanding of the poses before taking a level 2 class. At this level, the teacher may instruct Downward Dog as a transition pose between two poses, but the instructor still expects you to know the fundamental alignment points and modify as necessary. This class will also teach you more advanced Pranayama such as Kumbhaka, or holding breath. A level 2 class can be faster than a level one class, but you’ll still get to experience each pose slowly and correctly.

Headstand is the most difficult and unstable pose in Intermediate Yoga Flow. Unlike Handstand, it is safe for beginners. Props and blankets can help support your neck and help you maintain neutral spine alignment. When performing Headstand, it’s important to remember to avoid overly flexing the neck, as this can cause bone spurs and muscle strain. If you don’t know the correct technique for this pose, you could get hurt!

Arm balances teach you how to distribute weight. They are an excellent way to build arm strength and core strength. Chaturanga, a vinyasa flow sequence, is another arm balance that requires an upper body that’s strong enough. This pose also targets core muscles. Some people benefit from dropping down to the knee in chaturanga. If you don’t have the upper body strength, you can modify the length of your stance to get a proper hip position.

Beginners should introduce themselves to an instructor. It will help the instructor to assist intermediate students with the more challenging postures. Don’t let advanced students intimidate you! Intense stretches and poses should only be performed with the proper attention to your mat work. You should concentrate on nourishing your practice from the inside out and not on how many poses you can do. For intermediate students, the benefits of Intermediate Yoga Flow are immense.

Strengthen your core and your back with this intermediate flow for spine health! Grab a block.
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Hey yogis, I’m so excited to share this practice with you meant to help you improve your posture and keep your spine healthy. This intermediate vinyasa flow class will focus on strengthening your abdominals as well as the muscles along your spine which play a key role in good posture. We will also stretch specific muscle groups which help alleviate low back pain and upper back pain.

You do need a block for this practice so make sure you have it handy. This 30 minute yoga flow is intermediate level so expect a few challenges along the way. We are focusing on strength and stability. Enjoy!

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