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Editor’s note: The following story is not intended as a complete yoga regime. As with any new exercise routine, consult your doctor (and a yoga professional) before starting.

So you’ve mastered downward dog. Your thighs have burned in warrior poses and you know that child’s pose is often a welcome break.

But what poses would take you from beginning to intermediate yoga? And how should you challenge yourself without hurting your body?

Breath and strength. Focus and flexibility. These are the qualities you need to develop, local yoga teachers say. But, above all, you need to be persistent and patient.

“To really take yoga to the next level you need to develop your own practice,” advises Monique Danielle, who has been practicing yoga for 12 years. “Learn how to follow a practice that comes from within.”

But make sure your body is ready, cautions Jamie Shane, owner of Bija Yoga in Naples. Don’t rush into intermediate and advanced poses.

One way to gauge your body’s readiness is to pay attention to your breath, says Jackie Chiodo, of Joyful Yoga in Bonita Springs and Fort Myers.

“I look to the breath as a reflection of what might be happening in the body and mind,” Chiodo says. “If the breath is irregular, the mind might be wandering, or you might be pushing too hard. As long as the breath is evenly regulated, then we know that we’re getting the most out of our practice.”

Deep, mindful breathing in yoga is called “pranayama,” and it’s important to keep your breath regular and strong, even when you’re doing more challenging poses, Chiodo says. Sometimes students twist themselves into crazy contortions, and they forget to breath.

“If you look at the most fundamental level of our existence, ... we come in on our first breath and we leave with our last breath,” she says. “The idea with yoga practice is to enhance the life energy ...and we do that by controlling that breath, by really creating a foundation with our breath.”

And even if you feel you might be a beginner forever, just keep showing up to your mat, says Missy Balsam, who teaches private yoga classes in Naples.

Someday, your body will surprise you.

king dancer pose

Sanskrit name: natarajasana

“This graceful and elegant balancing pose builds strength, stamina and concentration,” says Missy Balsam. “I love doing dancer pose because it is an exploration of both stillness and motion at once, and it challenges me to find my inner peace and calm amidst the constant flow and change of life.”

crane pose

Sanskrit name: bakasana

“The crane is a symbol for longevity and wisdom,” Christina Carlin says. “This ... pose helps me to counteract the strains and stresses from my work as a massage therapist. It helps me to keep my wrists and back strong and healthy and my mind focused.”

half-moon pose

Sanskrit name: ardha chandrasana

“I love the challenge this pose offers physically and mentally,” Jackie Chiodo says. “It helps me find my center and is a great practice for the tough times that come up in life.”

half-wheel pose

“This pose offers increased balance, strength and flexibility,” says Judy Da Costa. “Your upper body is balancing on one hand, whilst in a raised supine position. ... The flexibility portion is through the whole body, but is focused on the back and spine.”

camel pose

Sanskrit name: ustrasana

“Camel pose stretches and lengthens the entire frontal plane of the body, strengthens the back and improve posture,” Monique Danielles says. “I have a relatively severe curvature of the spine (scoliosis). Before yoga I was in constant pain and could not sleep at night. By performing camel, and other back strengthening yoga postures, I’ve been able to control my scoliosis and am now able to sleep pain-free.”

shoulder stand

Sanskrit name: sarvangasana

“Shoulder stand drains stale blood from the legs and the lower lobes of the lungs. This blood is then sent back into the heart for re-oxygenation and re-circulation,” Jamie Shane says. “This is my favorite posture in the whole yoga lexicon. Once mastered, it is actually very comfortable, and I try to practice it at least five minutes every day for its great health benefits.”

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Missy Balsam, 35

-- Teaches modified power yoga based on the style of Barron Baptiste

-- Has practiced yoga for eight years, a teacher for one year

-- Offers private and group classes in Naples, 986-0309

“The most important thing is to just keep showing up to your mat. When it feels difficult and challenging, that’s precisely when you need to persevere. ... Your limitations are often self-imposed, in your mind. When you persevere, that’s when you break barriers. If you don’t show up, you won’t.”

Christina Carlin, 41

-- Teaches hatha yoga, also an Ayurvedic practitioner and massage therapist

-- Has practiced yoga for 28 years, a teacher for 20

-- Ayurveda Massage & Yoga Institute, 501 Goodlette-Frank Road N., Naples, 450-6903

“It’s important to be aware of your present limits and slowly move forward. Start practicing more advanced poses, but be patient. Don’t compete with yourself, but remind yourself that yoga is a spiritual practice.”

Jackie Chiodo, 32

-- Teaches vinyasa flow with meditation, breathing and a focus on alignment

-- Has practiced for 13 years, a teacher for 7

-- Joyful Yoga, 24821 U.S. 41 S., Bernwood Center, Bonita Springs, 947-9845, joyfulyoga.com

“I put an emphasis, with my students, (on making) sure their breathing is really strong and powerful before they start doing complicated poses. Sometimes you’ll see people getting into these really tricked-out poses, but they’re not breathing.”

Judy Da Costa, 56

-- Teaches a mixture of ashtanga and hatha yoga

-- Has practiced for about 35 years, a teacher for about 25

-- Exercise Energize, offers private yoga classes, 272-8951

“I was a professional ice skater, and in those days, ... they didn’t stretch us out and when we would have to splits and double axels, I was very, very tight. So, from there, I started doing yoga and I just grew into it.”

Monique Danielle, 40

-- Teaches a mixture of styles

-- Has practiced for 12 years, a teacher for 2

-- Offers private classes and free outdoor yoga in North Naples, 963-7313, freshairyoga.net

“I like to practice yoga outside, usually after an intense run because it feels good. I like to get my blood pumping and to sweat. Usually, I pray. I’m a practicing Christian, so I pray and then I practice outside. It helps me feel connected.”

Jamie Shane, 34

-- Teaches a mixture of styles

-- Has practiced for 10 years, a teacher for 5

-- Bija Yoga, 1250 U.S. 41 N., Naples, 34102, 200-0680, bijayoga971.com

“Take your time with yoga. The mind often says, ‘I want to do this and I’ve been doing yoga for so long so I want to be intermediate.’ Well, the fact is, maybe you’re not. ...You have to work with it. Let it evolve organically.”