•      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

 		   
     

RAISED LEG POSE (ROTATED)

Stand in Mountain Pose (1). Exhale, bend the right leg and hold the big toe of the right foot with the thumb, index and middle fingers of the left hand.

Extend the right leg out in front of you while extending the right arm behind you at shoulder height, twisting the upper body to the right.

Stand away from the floor with the left leg and extend the right hip toward the right foot whilst continuing to twist the upper body to the right.

The arms are driving away from each other and the head is at a maximum distance from the weight bearing foot.

The extremities of the body are exploring space optimally in relation to the ground and the trunk. Breathe evenly.

Reverse the process to come out of the pose. Repeat on the other side.

BENEFITS
BENEFITS

Improves balance and flexibility.

Improves core strength.

Explores rotation of the spinal column.

BEGINNERS ADVICE
BEGINNERS ADVICE

Start sitting down with left leg tucked into body.

Work on keeping heart up and spine long.

Breathe into the parts of the body that feel discomfort.

Hold ankle instead of foot.

CHALLENGE
CHALLENGE

See how long you can hold the pose without compromising the pose.

Hold only the big toe of the raised foot and fully straighten the raised leg.

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. Be aware of maintaining the length, watch for "slump" in shape.

Use the breath to steady and soften into the pose.

PDF file
Print Version
IMAGES: Raised Leg Pose (Rotated)

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