•      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

 		   
     

TREE POSE

Standing in Mountain Pose.

Slowly raise and bend your left leg, taking the heel to the inside of your upper thigh with toes pointing toward the ground. To assist the leg into the thigh, use you left hand.

Maintain the balance by pushing the raised foot into the inner thigh. The aim is to take the left knee out toward the side whilst keeping the hips facing forward.

Balance can be assisted by focussing on a spot, one metre in front of the support leg.

Once balance has been achieved, take the hands to prayer position in front of the chest and raise them overhead. The hands can then separate an palms face each other. As in Standing Overhead Arms.

Create length from the top of your fingers to the base of the support foot.

After a few breathes, come out of the pose with control, and repeat using the other leg.

BENEFITS
BENEFITS

Improves balance

Proprioception particularly through the support leg

Creates stability in the mind

Calms emotions

Indicator of our distractions by mirroring our ability to balance

BEGINNERS ADVICE
BEGINNERS ADVICE

If balance is challenged, take one foot to rest on the top of the supporting legs foot. Once, or if stability occurs take the foot higher up the support leg.

CHALLENGE
CHALLENGE

Remain in this posture for more breaths and try to deepen the posture with each exhalation.

Repeat the posture a few times to challenge the mind and body, attempting to allow the two to unite.

Alternative arm positions:
Prayer position above the head;
Arms outstretched over head with palms facing;
Look up to the sky through the palms, or the thumbs in prayer position.

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

Shoulders 'crunching' up near the ears. Allow the shoulders to relax and the shoulder blades to slide down the back.

Sinking into the lower back. Lift up through the spine, creating length.

Work on rotating the bent leg hip to the outside, whilst maintaining balanced hips. This can be achieved by pressing into the support leg.

The pose requires a solid foundation so the support leg must be strong and straight.

'Grabbing' the ground with the support leg toes. Allow the toes to relax and work on grounding down with the knuckle of the big and little toe, and the mid point of the heel.

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VIDEO: Tree Pose
IMAGES: Tree Pose