•      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

 		   
     

ROTATED TRIANGLE

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 45 degrees to help you achieve this and keep both legs straight.

Rotate your hips and shoulders to the right so they become square to your front foot. Locate your hips and place your hands on them.

Exhale and fold from your hips over your right foot while taking your opposite hand (left) to the inside of your right foot.

At the same time take your right hand towards the sky so that your arm is vertical and in line with your shoulder. Energetically take your arms to infinity and open up your chest.

Aim to maintain length through your spine both length and widthways. Maintain the posture for 5-10 breaths.

On an inhalation return slowly to the starting position and repeat on the left side.

BENEFITS
BENEFITS

Improves balance and proprioception.

Lengthens hamstrings, lower back, chest and hips.

Provides gentle rotation to spine.

BEGINNERS ADVICE
BEGINNERS ADVICE

Take your leading hand to your shin or higher up (knee). You can even use a block to assist. The priority is a long straight spine and straight legs.

Use a wall to support on the side of your body.

Try with a narrower stance.

CHALLENGE
CHALLENGE

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

Repeat the posture number of times to challenge your mind and body.

Look up towards your upper hand to further challenge balance.

When fully in the posture, bend the front knee and adjust the hand accordingly - slowly straighten the front leg again keeping your hand in the same position increasing the lengthening through the hamstrings.

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

Excessive sideways bending through your spine. The priority is a long straight spine throughout this posture.

Bending legs - aim to keep your legs straight throughout.

Head hanging - aim to keep your head between your shoulders and in control.

Feet shifting away from initial set-up position.

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VIDEO: Rotated Triangle
IMAGES: Rotated Triangle