•      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

 		   
     

STAR POSE

Establish Mountain Pose (1).

Inhale, raise your arms and bring palms together at chest height.

Exhale and jump the feet apart to form an even sided triangle. Straighten arms parallel to the floor and take finger tips to infinity.

Balance your weight distribution through the heel and ball of each foot, letting them melt into the floor. Both feet parallel as if on train tracks.

Bring your knee caps up and push your thighs back.

Lengthen your tail bone to the floor, look forward and extend your head towards the ceiling.

Lift your trunk and chest, keeping your belly button gently drawn back.

Drop your shoulders down away from your ears, fully extend elbows (palms facing down), and extend fingers.

Gather with the in breath and lengthen with the out breath.

Exhale, jump your feet together as you bring your palms together and then return to Mountain Pose.

BENEFITS
BENEFITS

Improves posture and length of spine.

Stabilisers thighs, knees and ankles.

Calms the mind and rejuvenates the body.

BEGINNERS ADVICE
BEGINNERS ADVICE

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

CHALLENGE
CHALLENGE

Challenge the balance aspect of this posture by closing your eyes.

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

Transition from Mountain to Star as fluidly as you can.

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.

Look for length between shoulders and ears (shoulders are relaxed), and arms are horizontal and reaching away from trunk.

Stability is important; feet should be wide enough to create a slight challenge to stability.

PDF file
Print Version
IMAGES: Star Pose

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