•      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

 		   
     

EAGLE POSE

Begin in Mountain Pose (1) and place hands on hips.

Bend at the knees, raise left leg over the right leg and hook left foot behind right calf.

Release hands from hips and scoop the left arm under the right elbow with the left hand gripping the right thumb.

Keep the elbows at shoulder height with little fingers away from face, look forward and extend head towards the ceiling.

Repeat pose starting on the opposite foot, swap arm positions as well.

BENEFITS
BENEFITS

Improves balance and flexibility.

Accesses shoulders and hips.

Stabilises thighs, knees and ankles.

Calms the mind.

BEGINNERS ADVICE
BEGINNERS ADVICE

Keep eyes on a stationary point or use a wall to assist balance.

Take leg and or arm as far into the pose as you can - flexibility will improve over time.

Try Pretzel with Eagle Pose (51) as a lead in.

CHALLENGE
CHALLENGE

Be still and calm, breathing to any tension.

Having even pressure across the sole of foot, not grabbing with the toes.

Coming out of the pose as gracefully as getting into it.

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

Symmetry and balance.

On the side the leg is on top the arm is under.

The spine is long and the head is still.

Gather as you inhale and lengthen as you exhale - soft face.

PDF file
Print Version
IMAGES: Eagle Pose

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