•      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 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.

Without rotating hips or shoulders turn the head to gaze to the right hand.

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 bent knee is in a line over the front foot.

The body should be directly over the hips. The arms are actively reaching to infinity whilst the elbows are straight and palms down.

Draw the shoulder blades down away from the neck. Rotate the back of the armpits forward.

Imagine a string from the top of your head pulling you up to the roof whilst you also focus on grounding the force through your feet. This will ensure a long spine.

Effort needs to be full 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, the bent front knee is over the shin or foot.

Eliminate any forward or backward lean. Keep the shoulders and hips horizontal and in the same plane as the legs and arms.

Breathe to soften any resistance in the pose.

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 and learning to balance without visual feedback.

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

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

Use the pose to 'battle' with a partner. Start facing your partner in Mountain Pose (1) about 2m apart, bow and both step right foot to Side Warrior Pose. Challenge your partner to remain focussed on each other's eyes the longest. When the focus is broken come back to Mountain Pose and bow to acknowledge the end of the battle. Repeat on the other side.

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

Alignment is important in this posture.

Shoulders are relaxed and arms are horizontal.

Body is upright, not leaning over front foot, check on lengthening the spine.

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

Maintain hips and shoulders in a horizontal position facing the side.

Check for even distribution of weight between both feet.

Relax into the pose with the exhale.

Head is going up with eyes looking down leading arm.

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IMAGES: Rotated Lunge Pose

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