Intermediate Yoga Sequence

The 12 basic asanas in the Sivananda tradition are not merely physical postures, but a complete preparation of body and mind for higher practice. They strengthen, stretch, balance, and vitalize the system, while also cultivating concentration, steadiness, and inner calm.

In the intermediate sequence below, powerful poses such as Headstand and Shoulderstand are combined with conscious relaxation, so that the asanas becomes a bridge from physical well-being to meditation.