Hanumanasana stretches your lower body, including your thighs, hamstrings, and groin, Hirsch says.

Practicing your splits can supporthip mobilityand flexibility and may stimulate the digestive and reproductive organs.

The pose can also strengthen the muscles in your legs and ankles, Hirsch says.

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If you feel spacious and supported, then try it on the floor, Hirsch recommends.

A variation to try:Lift one leg at a time, then lift one arm at a time.

Its a great way to continue to build strength and endurance in this posture, Hirsch says.

Two young women practicing ballet with a teacher in the dance hall.

master trainer withYogaSix

Kakasana is as much of a mental game as a test of physical strength, Hirsch says.

Headstand (Sirsasana)

Sirsasana is a stress-relieving inversion posture.

Sirsasana builds core strength and upper-body strength and also stimulates the pituitary glands.

Woman doing hip exercises

The headstand requires you to build both physical and mental strength.

You need upper-body and core strength physically, and a bit of fearlessness mentally, Hirsch says.

I like to tell my students, every layer matters and every layer counts.'

Cropped image of woman doing lunge yoga pose

Think of each step as a progression, says Nicole Wood, master trainer withYogaSix.

I like to tell my students, every layer matters and every layer counts,' Wood says.

FAQ

1.

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master trainer withYogaSix

How long does it take to become intermediate in yoga?

For starters, there are so many yoga poses, and they all have different intentions.

Poses can have a strengthening aspect, or they can lengthen or challenge balance.

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How often someone practices also plays a role.

Because bones dont move, a person may never get into an intermediate pose based on their anatomy.

Is intermediate yoga hard?

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I dont think yoga is easy, and I have been practicing for almost 15 years, Wood says.

A beginners yoga class is challengingit takes strength and effort to do most yoga poses.

Can a beginner do intermediate yoga?

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

Yes, but youll want to level up with the help of an experienced and attentive yoga teacher.

As far as safety goes, listening to your body and intuition is extremely important.

If you ever feel pain or are uncertain, back off.

Woman doing arm exercise without weights while sitting on mat at home.

Its important to listen to the teacher as well and to take each progression slowly, Wood says.

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