15 Min Intermediate Yoga Series for Strength & Flexibility

Practicing yoga daily can offer you immense energy alongside its other health benefits. Not too long ago, I met up with my friend at one of the local mystery room koramangala. She has started teaching yoga. Hence, she told me how yoga is great for our overall health. 

So, in the article I have a 15-minute intermediate yoga series. With this, you'll be able to strengthen your muscles and get flexibility! The series includes balancing, stretching, and enhancing your core muscles.  

Now, let's start with the sequence: 

1. The Warm-Up: Cat-Cow Stretch (1 minute) 

This stretch warms the entire spine. Further, it wakes up your core muscles and enhances flexibility. 

How to do it: 

1. Start on your hands and knees. 

2. Move into a position whereby your knees fall below your hips and your wrists fall below your shoulders. 

3. Now, what you need to do is take a breath in first. Then arch your back and try to push your head and tailbone upwards. That is the "Cow". 

4. Breathe out, arch the back and tuck your chin in. That's the "Cat" position. 

Repeat the following, switching between cat and cow for 1 minute, breathing in and out. 

2. Downward-Facing Dog (1 minute) 

Downward-Facing Dog stretches your arms and legs. Besides, the pose reaches down along the hamstrings, calves, and shoulders. 

How to do it: 

1. Start on your hands and knees. 

2. Now, tuck in your toes and try to lift your hips off the ground.  

3. Keep your legs straight, and create an upside-down “V” shape, lifting your body off the floor. 

4. Hold for one minute, breathe deeply. 

3. Plank Pose (1 minute)

Plank pose is a good strengthening exercise for the core. It also helps you to keep stability in your shoulders. You are working your back while you are in this position too! 

How to do it: 

1. From the Downward Facing Dog, move your weight forward and keep your body in a straight line. 

2. Engage your abdominal muscles, and don’t let your hips drop. 

3. Hold the position for a minute, and take event breaths. 

4. Chair Pose (1 minute) 

Chair Pose strengthens your legs and torso. Furthermore, you can also improve your balance and stability with this!  

How to do it: 

1. Begin the exercise by standing straight, with your feet together.  

2. Now, try to lower your knees, almost as if you are sitting on a chair.  

3. Reach your arms up overhead. Your palms should face each other. 

4. Keep your back straight, as your heels bear the weight. 

5. Hold for one minute while breathing steadily. 

5. Warrior I Pose (1 minute each side) 

The Warrior I strengthens your legs, hips, arms. Further, it opens up your chest and stretches your hips. 

How to do it: 

1. Step your right foot back from Chair Pose. 

2. Then try to bend your left knee, moving it over your ankle.  

3. Next, turn out your back foot.  

4. Then lift your arms overhead, keeping your palms facing each other.  

5. Square your hips in the front. 

6. Hold yourself in the position for a minute, before getting up and switching sides. 

6. Warrior II Pose (1 minute per side) 

Warrior II: This is strengthening the legs. It opens the hips. Warrior II also allows you to focus and balance better. 

How to do it: 

1. From warrior I, open your hips and shoulders toward the one side. 

2. Now try to reach up and stretch your arms straight on the floor. 

3. Gaze over the front hand. 

4. Hold for one minute on each side, breathing deeply. 

7. Triangle Pose (1 minute per side) 

Triangle Pose stretches the hamstrings and hips. Additionally, this posture will help you to tone your legs and stretch your chest.  

How to do it: 

1. Take it up from your position in Warrior II, and stretch out your front leg. 

2. Forward arms holding your front hand. 

3. Let your hand drop down to your shin or ankle. 

4. Take the other arm up, making a straight line with your arms. 

5. Hold the position for one minute on each side, while slowly breathing. 

8. Boat Pose (1 minute) 

This pose engages your torso. Moreover, it enhances your balance and improves spine stability.  

How to do it: 

1. Begin by sitting back and lifting your feet from off the floor.  

2. Now try stretching your arms straight out, such that they lie parallel to the ground.  

3. Keep the legs straight out, if possible. 

4. Hold this position for one minute while taking deep breaths. 

9. Bridge Pose (1 minute) 

This pose stretches the chest, spine, and neck. Further, it also gives strength in your glutes and legs. 

How to do it: 

1. To do this, start by lying down on your back.  

2. Then bend your knees while ensuring that your feet stay flat on the floor.  

3. Stretch out your arms on each side. 

4. Now, press down into your feet while lifting your hips upward. 

5. Stay in the position for about a minute while taking even breaths.  

10. Sitting Forward Bend (1 minute) 

This position stretches your hamstrings and lower back. Additionally, it is excellent for calming your mind.  

How to do it: 

1. Begin by sitting straight on your mat. Then stretch your legs in front.  

2. Inhale, while lengthening your spine. 

3. Exhale, reach forward and stretch for your toes. 

4. Keep your back straight and hold for one minute, while breathing slowly. 

11. Cooling Down: Child's Pose (1 minute) 

Child's Pose is great for relaxing your back and hips. It also helps you to let go of tension or stress. 

How to do it: 

1. Kneel down and sit back onto your heels on the mat. 

2. Lengthen your arms forward to stretch your chest to touch the ground. 

3. Place your forehead on the mat with your face facing downwards. 

4. Breathe for one minute and relax. 

Conclusion 

In just 15 minutes you can now build your strength and flexibility! This intermediate series will target your core, legs, and back. Further, though it may seem challenging, it is still manageable if you stick to it! Remind yourself it is only a matter of time before you see the fruits of your labor and enjoy the journey. Hence, with regular practice, you can strengthen your body and gain more balance and flexibility.