•      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 (ROTATED)

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.

From Star Pose, arms are extended out to the sides, parallel to the ground and at shoulder height.

The head is lowered establish a lengthening through the crown of the head, folding at the hips. The crown forms a natural straight line with the tailbone, at the same time the arms are out wide. Take the left hand to the right ankle extending the right arm vertically up. Pull on the right ankle with the left hand to aid the rotation of the torso toward the right.

Look up to the extended right hand whilst maintaining balanced hips. The hips should be parallel to the ground.

Release the left hand from the right ankle come back to centre (Star). Repeat the movements on the other side.

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

Release of the mid (thoracic) spine. Rotation of the length of the spinal column

BEGINNERS ADVICE
BEGINNERS ADVICE

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

Hold the leg at any point (calf, knee) that allows rotation of the spine.

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.

Establish balanced hips.

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

The hip tends to move up and back toward the direction of the vertically extended arm. Adjust the hip of the vertically extended arm down and forward.

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

PDF file
Print Version
VIDEO: Legs Wide Pose (Rotated)
IMAGES: Legs Wide Pose (Rotated)