•      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 SINGLE LEG BALANCE

Stand in Mountain Pose (1). Place your hands on your hips and begin to tilt your trunk forward from the hips, allow your left leg to come off the ground maintaining a line which is continuous with the trunk. This forms an arabesque position.

From arabesque, perform a small squat to place your left hand on the floor or a block, in line with your shoulder.

Straighten your right leg, push your left hand into the ground and rotate your right shoulder upwards, taking the right arm to the ceiling.

The top arm stretches straight up and the left hand straight down. Elongate outward through the crown of your head as you twist and rotate your spine.

Using the breath hold the pose till it has served your purpose.

With composure return to Mountain Pose (1) and repeat the opposite leg.

BENEFITS
BENEFITS

Stretches the hamstring muscles.

Opens the shoulders and chest.

Strengthens the abdomen, ankles, thighs, buttocks and spine.

Improves coordination and balance.

Stills the mind.

Rotation of the spinal column.

BEGINNERS ADVICE
BEGINNERS ADVICE

Do the pose near a wall and bring the foot to the wall when you lift it.

Make movements small and slow to maintain balance and quality.

Use a block to rest your hand on until your flexibility increases.

Breathe deeply and come out of pose with control.

CHALLENGE
CHALLENGE

Try getting into or holding the pose with your eyes closed.

See how long you can hold this pose without compromising the quality of your posture or getting distracted by outside influences.

Place the grounded hand in line with the grounded foot.

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

Try to create distance between the right and left hands and between the head and the tailbone.

Use the breath to steady and soften into the pose.

Fatigue can compromise this pose quickly in beginners.

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IMAGES: Rotated Single Leg Balance

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