30 Minute Intermediate Yoga Routine:

Reaching advanced stages within yoga, is not all about the poses, believe it or not. Indeed, their is another side to the practice. Oftentimes, practitioners forget about the mental aspect of yoga, even for just a moment. Truly, advancing your practice is about being aware of your body and being able to listen to it, at that. So, although we approach this “30 minute intermediate yoga routine” from more of a physical standpoint, never forget the mental aspect.

Even having the ability of the mind to realize a posture may be to difficult at that moment in time, is a sign of growth. It’s not just about fully completing a posture. Having the mindset and focus to modify a specific asana or to build-up to completing a specific pose, means you are staying true to the moment. In addition, growth can also be achieved by being non-judgmental of the self.

With these postures and poses you are going to perform a 30 minute intermediate yoga practice that will give you the chance to strengthen your body and even sweat a little!

Unroll your mat and let’s begin!


Asanas To Try:

Eagle (Garudasana):

30 minute intermediate yoga routine, eagle pose


  • Firstly, it’s wise to start in a position like Tadasana (Mountain pose), with your legs slightly open, arms along the body.
  • Inhale. Then, exhale while bending your knees slightly, shifting your body weight to the left.
  • Inhale. Then, exhale, raise your right leg and find your balance. Cross the right leg behind the left at the calf.
  • To maintain balance, focus on your breathing and a fixed point in front of you. Maintain a straight back.
  • As you inhale and exhale, fold your arms in front of your chest with your palms facing in front. Interlace your hands until your palms are joined.
  • Again, back and shoulders straight, gaze is straight ahead.
  • Hold the position for 15 breaths or until you feel no difficulty in controlling the position.
  • Finally, maneuver back to Mountain and repeat on the other side.

Dolphin Pose (Ardha Pincha Mayurasana):

dolphin pose


  • Dolphin pose resembles the position of an inverted V.
  • Begin on all fours.
  • Place your elbows on the ground with your palms facing the mat.
  • Inhale. Then, exhale.
  • Raise your pelvis, legs straight, and place your toes on the ground to create a “triangle”.
  • Stay in Dolphin for 5-10 breathing cycles.

Precautions: Avoid this position if you suffer from high blood pressure or have neck problems.


Locust Pose:

locust pose


  • Firstly, lie on your stomach on the mat.
  • Palms should be on the ground, chest height. Bend your forearms and bring your elbows up. Keep your forehead on the ground and your legs straight and relaxed.
  • Then, while inhaling, lift your forehead, chin, shoulders and chest.
  • Contract your buttocks, while lifting your legs off the ground, toes pointing straight back.
  • Continue to gently arch the back for 5 breathing cycles.
  • Afterwards, exhale while bringing your arms stretched backwards, parallel to the floor. Hold for 5-10 full breaths.

Precautions: this position is not recommended for pregnant women and those with heart problems or suffering from abdominal or inguinal hernia.

Plow pose (Halasana):

plow pose


  • Lie on the mat with your legs together, arms along your body. As you exhale, get into a semi-inverted position by bringing your legs towards the ceiling and supporting your back with your hands.
  • Inhale and exhale.
  • Bring your legs straight towards the mat with your torso perpendicular to the floor.
  • Then, attempt to place your toes on the ground.
  • Inhale and exhale, bring your arms forward with the palms of your hands on the ground. Hold this position.
  • Return to the starting position slowly, by applying force through your hands.

Precautions: Not recommended for those with back problems, especially for those suffering from neck pain.


Twist lunges (Parivrtta Anjaneyasana):


  • Start in Downward Facing Dog (anchor) position.
  • Then, Inhale and exhale bringing your right leg between your hands, flexing your right knee to 90 degrees. The knee is above the ankle, the left leg is stretched behind.
  • Bring your torso forward and rotate outwards.
  • Inhale and exhale, bring the elbow towards the outside of the knee. Join your hands in the prayer position. Important: stretch your back, keep your shoulders open and your body well aligned.
  • Hold for 5-10 breaths.
  • Slowly return to the starting position, then perform on the other side.

Precautions: position not recommended for those with knee and back pain.

Head-To-Knee Forward Bend (Janu Sirsasana):

head to knee forward bend


  • Sit on the mat with your legs extended forward, back straight. Keep your arms extended along your body with your palms facing down.
  • Then, bend the left leg bringing the foot to the level of the right knee or groin if you can.
  • Inhale and extend your arms upward.
  • Exhale and inhale again trying to stretch upwards.
  • On exhale, lean forward. Start the movement from your lower back and hips, keeping your spine straight. Grab the shin of the right leg with both hands or, if you can, the ankle or foot.
  • Finish the asana by bringing the head forward towards the leg. Stay in Janu Sirsasana for 5 to 10 full breaths.

Precautions: Avoid if you have knee or back problems.


Final Thoughts!

These asanas, and many more, can be inserted into a 30 minute intermediate yoga routine. Remember to respect your limits as a practitioner. In addition, remain focused and respect the power of the breath to be grounding, helping you to make your way through some of these more difficult sessions.