•      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 (ARMS OVER)

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.

Clasp hands behind back intertwining the fingers with palms facing together.

As the head is lowered establish a lengthening through the crown of the head, folding at the hips. The crown forms a natural straight line (neutral spine) with the tailbone.

As the head moves toward the ground the arms move overhead and away from the tailbone.

BENEFITS
BENEFITS

Improves balance

Proprioception

Creates stability in the mind

Strengthens leg muscles

Lengthens hamstrings, calves

Opening shoulders and chest

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

BEGINNERS ADVICE
BEGINNERS ADVICE

Work toward the pose, breathing and maintaining a constant awareness of the spinal alignment.

If hands come apart in the clasp allow the palms to separate whilst maintaining the finger bind. Or, holding onto a rope with the hands a small distance away from each other.

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?

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

Deepen the breathes whilst holding the pose.

Shorten the distance between the feet.

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

If hands come apart in the clasp allow the palms to separate whilst maintaining the finger bind. Or, holding onto a rope with the hands a small distance away from each other.

Rounding into the upper back and concaving the chest to have head on the ground. It is important to maintain the length of the spine and not compromise the spine in order to get the head onto the floor. If the hamstrings are restricted, hold the pose where the spine is in correct alignment.

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VIDEO: Legs Wide Pose (Arms Over)
IMAGES: Legs Wide Pose (Arms Over)