•      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

 		   
     

TRIANGLE POSE

Begin in mountain pose.

Bring your fingers together in front of your chest, bend knees and jump arms and feet wide to a 'star' shape.

Establish this shape with feet both facing forwards, even balance and a long spine.

Turn your right foot 90 degrees and rotate your leg to the right - this is now your front foot - turn your left foot in slightly to help you achieve this.

With your arms parallel to the floor reach actively making them long.

Exhale and extend your torso over your front (right) foot reaching up, out and over your hip - at full extension rotate your right arms down to your leg - your left arm will point directly up.

Work towards having your hand on the ground, but not at the expense of compromising the shape of your spine and legs.

Keep your head in a neutral position between your shoulders and try to be 'thin' - imagine squeezing down between the walls of two buildings.

Remain in the posture for 5-10 breaths before exiting through the reverse process of coming into it.

Take your time and move with composure and control - repeat on the other side of your body.

BENEFITS
BENEFITS

Lengthens and stabilises knees, ankles and thighs.

Challenges length in spine, groin, hamstrings, chest, calves, hips and shoulders.

Improves balance and proprioception.

BEGINNERS ADVICE
BEGINNERS ADVICE

Practice with your back against a wall and sliding down it for support and feedback.

Only go to where your body will allow - the priority in this posture is a long straight spine and straight legs.

Don't worry if you can't reach the ground with you hand yet.

Use a block or something similar on the ground to rest your hand on when fully in the posture.

Take your time, try not to rush this posture especially when exiting.

Stay in the posture for only a few breaths if it is overly challenging.

CHALLENGE
CHALLENGE

Once in the posture, rotate your head to look towards your top arm. This will challenge your balance, but be mindful not to strain your neck.

Stay in the posture for more breaths and/or repeat the posture a number of times to deepen you shape in it.

With each exhalation work towards surrendering in the posture and moving closer towards the ground with your leading hand.

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

Bending forwards in order to get your hand closer to the ground. Remember to maintain a long, straight spine.

Losing control of your head, aim for a neutral position between the shoulders.

Legs either too wide or too close and bent legs at the knee.

Rushing to get out of the pose - spend the same time exiting the posture as entering.

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VIDEO: Triangle Pose
IMAGES: Triangle Pose