•      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

 		   
     

EXTENDED LATERAL LUNGE POSE

Begin in Mountain Pose (1) and work through to Star Pose (6).

Turn the right foot out 90 degrees and slowly bend the knee to a right angle.

Keep the back leg straight by consciously driving the rear heel into the floor. Use this as your anchor point.

Work the heel of the front foot into the ground, ensuring the knee is over the front foot.

Take the right hand to the ground on the outside of right foot.

Let the left arm come up over your ear and follow the line of the straight leg.

Be calm and effortful to develop the posture. Repeat on other side.

BENEFITS
BENEFITS

Improves balance and flexibility.

Stabilises thighs, knees and ankles.

Calms the mind.

Strengthens leg muscles and settles shoulders.

BEGINNERS ADVICE
BEGINNERS ADVICE

Constantly be aware of the lower back lengthening.

Ensure the bent front knee is over the shin and/or foot.

Eliminate any forward or backward lean.

Breathe to soften any resistance in the pose.

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

CHALLENGE
CHALLENGE

Deepen the pose by sinking the hips whilst maintaining the posture.

Reach raised arm to infinity and in a line with long leg.

Lift and expand chest away from waist.

Slide shoulder blades down your back and look up.

Try eyes closed.

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

The line from ankle, hip, shoulder and finger tips of the long side.

Shoulders are relaxed and away from ears.

Legs are strong and actively pushing into the ground for support.

Breath calmly and deeply.

Come out of the pose with control.

PDF file
Print Version
IMAGES: Extended Lateral Lunge Pose

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