•      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

 		   
     

OPEN SINGLE LEG BALANCE

Start in Mountain Pose (1).

On inhalation raise both arms to the side until they are parallel to the ground - palms facing down.

Bend forward from the pelvis balancing on the right leg in an arabesque position whilst raising the left leg parallel to the floor.

Place the right hand down to the floor slightly to the outer edge of the right foot.

Extend the left arm vertically up turning the chest and face of the pelvis away from the floor.

Press the inner right foot to the floor whilst continuing to turn the chest outwards.

Hold for as long as your resolve allows and repeat on the other side.

BENEFITS
BENEFITS

Stretches the hips and groin muscles.

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

Improves coordination and sense of balance.

Stills the mind.

BEGINNERS ADVICE
BEGINNERS ADVICE

Get your balance with one hand on the ground before you attempt to turn your head to look at your fingers.

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

Turn your head to look at your fingertips.

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.

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.

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IMAGES: Open Single Leg Balance