•      1 - 15     

  •      16 - 30     

  •      31 - 45     

  •      46 - 60     

  •      61 - 64     

1. Mountain Pose

6. Star Pose

11. Side Warrior Pose

2. Mountain Pose (Arms Abducted)

7. Triangle Pose

12. Extended Lateral Lunge Pose

3. Tree Pose

8. Rotated Triangle

13. Rotated Lunge Pose

4. Standing Overhead Arms

9. Warrior Pose

14. Rotated Single Leg Balance

5. Chair Pose

10. Kneeling Warrior Pose

15. Open Single Leg Balance

16. Raised Leg Pose (Neutral)

21. Legs Wide Pose (Concave Back)

26. Rag Doll

17. Raised Leg Pose (Open)

22. Legs Wide Pose (Holding Ankles)

27. Gorilla Pose

18. Raised Leg Pose (Rotated)

23. Legs Wide Pose (Headstand Position)

28. Straight Back Gorilla Pose

19. Prayer Position w/ Bent Over Warrior

24. Legs Wide Pose (Arms Over)

29. Single Leg Balance w/ Hip Extension

20. Eagle Pose

25. Legs Wide Pose (Rotated)

30. Boat Pose

31. Spider Pose

36. Butterfly Pose

41. Downward Facing Dog

32. Drawbridge Pose

37. Bow Pose

42. Up Face Dog

33. Simple Cross Leg Pose

38. Rolling Bow Pose

43. Crocodile Pose

34. Kneeling Back Bend

39. Kneeling Overhead Arms

44. Side Star Pose

35. Prone Glute

40. Kneeling Lateral Trunk Flexion

45. Camel Pose

46. Half Bridge (Holding Ankles)

51. Pretzel with Eagle

56. Table Pose

47. Half Bridge (Fingers Interlocked)

52. Arms Under Over

57. Side Lying Bicep Stretch

48. Crane Pose

53. Full Bridge

58. Windscreen Wiper

49. Frog

54. The Slide

59. Seated and Inverted 'L'

50. Child's Pose

55. Plank Pose

60. Crawling

61. Prone Posture (Elbows Abducted)

 		   

62. Prone Posture (Elbows Flexed)

 		   

63. Constructive Rest

 		   

64. Corpse Pose

 		   
     

MOUNTAIN POSE

Stand with your feet together - heels and big toes just touching.

Spread your weight evenly lengthways and widthways through your feet using the image of 4 cars tyres with even pressure on each foot can help.

Draw the kneecaps up to a point you can hold without too much strain and visualise your long thigh bones spiralling outwards.

Make your body as long as you can from your feet to the top of your head paying particular attention to your spine being long and wide.

Nod the head slightly forward to lengthen the back of the neck.

Have your arms energised just away from your thighs so that they are lengthened from shoulders to finger tips.

Make the breath long, slow and even aiming for absolute stillness in this simple yet complex posture and hold for a number of breaths before moving on.

BENEFITS
BENEFITS

Improves posture and length of spine.

Stabilises thighs, knees and ankles.

Relieves sciatica.

Calms the mind.

BEGINNERS ADVICE
BEGINNERS ADVICE

You can improve your balance by standing with your feet slightly apart 5 to 10 cm.

Practice this posture using a wall or similar to support and provide feedback.

CHALLENGE
CHALLENGE

Challenge the balance aspect of this posture by closing your eyes and learning to balance without visual feedback.

Focus your attention on your breath - notice if your mind wanders to other thoughts, ideas or outside distractions and refocus back on your breath.

Changing the position of your arms can further challenge this shape - try with your arms out to the side and/or straight overhead.

ADJUSTMENTS / WHAT TO LOOK FOR
ADJUSTMENTS / WHAT TO LOOK FOR

Alignment is important in this posture. From side on look for a long line through the ear, shoulder, hip, knee and ankle.

Excessive swaying with eyes closed - therefore open the eyes.

Lateral leaning (leaning to one side) ask the student to try and be as long and straight as they can.

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VIDEO: Mountain Pose
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