•      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

 		   
     

LEGS WIDE POSE (CONCAVE BACK)

Begin in Mountain Pose and move through to Star Pose.

Establish a solid foundation through the feet, evenly distributing the weight front, back and sides

Inhale as the arms are raised above the head and palms face each other. Work the shoulder blades down the back create space from the shoulder to the ears. Aim to lengthen from the tips of your fingers to tail bone.

Create an awareness of support through the feet, noticing the balance evenly distributed throughout the entire foot.

Extend the spine and arms, pivoting forward from the hips until there is a sense of resistance. Lower you arms from this position and place your hands on the floor between the feet.

BENEFITS
BENEFITS

Improves balance.

Proprioception.

Creates stability in the mind.

Strengthens leg muscles.

Opens chest.

Lengthens hamstrings, calves.

Stimulation of the circulatory, nervous, endocrine systems due to inversion.

BEGINNERS ADVICE
BEGINNERS ADVICE

Use a block placed under the shoulders to place your hands on in order to make contact with the ground.

CHALLENGE
CHALLENGE

Holding the pose for more breathes. Investigate what the challenge of holding this posture creates in the mind or body.

Repeat the posture a few times challenging the link between body and mind. Where does the mind go to?

Move the hands further back so the heels of the hands are in line with the heels of the feet.

Deepen the pose by moving deeper into the legs whilst maintaining the correct posture.

Deepen breathes whilst holding the pose.

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

Restrictions in the hamstrings cause some difficulty in reaching the ground. Either use a block as mentioned in the Beginner's, or slightly relax the knee joints.

Falling weight onto the balls, or the heels of the feet. Attempt to allow an even distribution of weight.

Even alignment of hips. Is one hip higher than the other?

PDF file
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VIDEO: Legs Wide Pose (Concave Back)
IMAGES: Legs Wide Pose (Concave Back)

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