About This Intermediate Yoga Routine
Yoga 3 goes deeper. After a short standing sequence, you’ll sink into the big hip openers, low dragon, lizard and pigeon, then open the front of your body with camel and fish before a calm finish.
What This Routine Targets
Your hip flexors, outer hips, hamstrings and the whole front of your body, from your quads to your chest.
What’s Included
Twelve poses in ten and a half minutes: downward dog, Warrior I, pyramid and tree pose, then low dragon, lizard, pigeon, camel, child’s pose, fish, a spinal twist and savasana.
Who Should Try This
Anyone who’s comfortable with Yoga 1 and 2 and wants more depth, especially in the hips.
Tips for Best Results
Use a cushion or block under your hips in pigeon if they lift off the floor. In camel, keep your hips pressing forward and only reach back as far as feels good for your lower back.
Downward Dog
Duration: 1:00
Press back into downward dog to lengthen your spine, open the shoulders, and stretch the entire backside.
Difficulty: Beginner
Instructions
- Start in tabletop, tuck your toes, and press through your hands to lift hips up and back.
- Straighten your legs as much as feels good while keeping a soft bend in the knees.
- Reach your chest toward your thighs and lengthen through your spine as your heels reach toward the floor.
Tips
- Let your head hang between your arms so your neck relaxes.
- Spread weight evenly between hands and feet.
- Keep knees slightly bent if hamstrings feel tight.
Adjustments
- Bend the knees more deeply or elevate hands on a chair for a lighter option.
- Come onto your forearms or place a block under your hands if wrists need relief.
Warrior I
Duration: 1:00
Stand strong in Warrior I to open your hips and chest while building steady strength in your legs.
Difficulty: Beginner
Instructions
- Stand tall, then step one foot back about a leg's length and turn the back foot out slightly.
- Bend your front knee over your ankle while keeping the back leg straight and strong.
- Square your hips toward the front as much as is comfortable.
- Reach your arms overhead and lift through your chest as you breathe.
Tips
- Press firmly into the outer edge of your back foot for stability.
Adjustments
- Shorten your stance or keep your hands on your hips if balance or shoulders need a break.
Pyramid
Duration: 1:00
Fold over your front leg in pyramid to give your hamstrings and calves a deep, focused stretch.
Difficulty: Intermediate
Instructions
- Stand tall, then step one foot back about three feet and turn the back toes out slightly.
- Square your hips toward the front and place your hands on your hips.
- Lengthen your spine, then hinge forward over your front leg.
- Lower your hands to your shin, the floor, or blocks and breathe steadily.
Tips
- Lead with your chest to keep your spine long as you fold.
Adjustments
- Shorten your stance, bend the front knee slightly, or rest your hands on blocks.
Tree
Duration: 1:00
Root down through one foot in tree pose to build balance, focus, and steady strength.
Difficulty: Beginner
Instructions
- Stand tall with your weight shifted onto one foot.
- Place the sole of your other foot on your inner ankle, calf, or thigh, avoiding the knee.
- Press the foot and leg into each other and open the bent knee out to the side.
- Bring your hands to your chest or reach them overhead and fix your gaze on one point.
Tips
- Focus on a point in front of you to help you stay balanced.
Adjustments
- Stand next to a wall and rest one hand on it for support, or keep your toes on the floor beside your ankle.
Low Dragon
Duration: 1:00
Sink into low dragon to deeply open your hip flexors and the front of your hips.
Difficulty: Intermediate
Instructions
- Start in a low lunge with your back knee on the floor and hands inside your front foot.
- Walk your front foot slightly toward the edge of your mat.
- Let your hips sink forward and down toward the floor.
- Stay on your hands or lower onto your forearms and breathe deeply.
Tips
- Let your hips sink slowly with each exhale.
Adjustments
- Place a cushion under your back knee, or keep your hands on blocks to stay higher.
Lizard Pose
Duration: 1:00
Slide into lizard pose to deeply stretch your hips, groin, and hamstrings.
Difficulty: Intermediate
Instructions
- Start in tabletop, then step one foot outside the same-side hand.
- Lower your hips toward the floor and extend the back leg straight behind you, knee and top of the foot resting on the mat.
- Keep your chest lifted as you breathe into the stretch.
Tips
- Let your hips relax and sink toward the floor.
- Lift the back knee and come onto forearms for more intensity when you are ready.
Adjustments
- Use yoga blocks under your hands if the floor feels far away.
Pigeon
Duration: 1:00
Settle into pigeon pose to melt tension in your hips, glutes, and lower back.
Difficulty: Intermediate
Instructions
- From tabletop, bring one knee forward behind the same-side wrist and angle the shin toward the opposite hip.
- Slide the back leg straight behind you as you square your hips toward the floor.
- Lower your torso over the front leg and rest on your forearms or hands while breathing deeply.
Tips
- Keep hips level rather than collapsing to one side.
Adjustments
- Place a folded blanket or block under the bent-leg hip for support.
- Stay upright with hands on the floor if folding forward feels too intense.
Camel Pose
Duration: 0:30
Open the entire front body with a bold camel pose that stretches quads, hips, and heart space.
Difficulty: Intermediate
Instructions
- Kneel with knees hip-width apart and place hands on your lower back, fingers pointing down.
- Engage your core and thighs, lift through your chest, and begin to lean back creating an upper back arch.
- If it feels good, reach one hand at a time toward your heels while keeping hips stacked over knees.
- Open the shoulders, soften the throat, and let your head relax back while you breathe.
Tips
- Press hips forward so they stay directly above your knees.
- Keep the glutes active to support the lower back.
Adjustments
- Stay with hands on your lower back if reaching the heels feels too intense.
- Pad the knees with a folded blanket or cushion for comfort.
Child's Pose
Duration: 0:30
Melt into child's pose to reset your breath and relax the back with a calming stretch.
Difficulty: Beginner
Instructions
- Start on hands and knees, then widen your knees while keeping big toes touching.
- Sit your hips back toward your heels and reach your hands forward.
- Lower your chest between your thighs and rest your forehead on the floor or a support.
Tips
- Crawl your fingertips forward to deepen the stretch through the sides of your body.
- Let your chest sink toward the ground with each exhale.
Adjustments
- Keep knees closer together if that feels better for your hips.
- Rest your forehead on a block, pillow, or folded blanket if it does not reach the floor.
Fish
Duration: 0:30
Open your chest and throat in fish pose for an energizing, heart-opening backbend.
Difficulty: Intermediate
Instructions
- Lie on your back with your legs extended and arms alongside your body.
- Slide your hands under your hips, palms down, and draw your elbows in.
- Press into your forearms to lift your chest, arching your upper back.
- Gently lower the crown of your head to the floor only if comfortable, keeping most weight in your arms.
Tips
- Keep the lift coming from your chest and arms, not your neck.
Adjustments
- Rest your head on the floor or lie back over a rolled blanket or block under your upper back.
Spinal Twist
Duration: 1:00
Twist gently on your back to stretch your spine, chest, and glutes all at once.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and place the foot on the floor.
- Lower the bent knee across your body toward the opposite side while your torso and hips twist.
- Place your opposite hand on the outside of the bent knee and extend the other arm out to the side.
Tips
- Keep both shoulders grounded on the floor.
Adjustments
- Support the bent knee with a cushion or block if needed.
Savasana
Duration: 1:00
Lie still and let your whole body soften as you rest and absorb the benefits of your practice.
Difficulty: Beginner
Instructions
- Lie on your back with your legs extended and feet falling open.
- Rest your arms a little away from your body with your palms facing up.
- Close your eyes and let your body feel heavy on the floor.
- Breathe naturally and release any tension from your face, shoulders, and belly.
Tips
- Let go of controlling your breath and simply notice it.
Adjustments
- Place a pillow under your knees or head, or cover yourself with a blanket for comfort.
Your Next Step
Once these poses feel familiar, take on Yoga 4, the most demanding level.
