•      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

 		   
     

SINGLE LEG BALANCE WITH HIP EXTENSION

From Mountain Pose (1), exhale and bend the trunk forward from the hips. Place the hands on blocks or on the floor.

Lift the left leg in line with the trunk, ensuring that the hips are square and that the spine is long.

Press your arms straight, making them long, and lift upward with your chest. Keep your gaze on the floor.

Lengthen from crown of head to heels. Hold this position with the intention of concaving the back and therefore having the hamstring and calves actively lengthen.

Inhale, bring the left leg down to the ground and come back to Mountain Pose (1). Repeat on the other side.

BENEFITS
BENEFITS

Stretches the hamstring muscles.

Strengthens the abdomen, ankles, thighs, buttocks and spine.

Improves coordination and balance.

Stills the mind.

BEGINNERS ADVICE
BEGINNERS ADVICE

Make movements small and slow to maintain balance and quality.

Use a block to rest your hand on until your flexibility increases.

Breathe deeply and come out of pose with control.

CHALLENGE
CHALLENGE

Try getting into or holding the pose with your eyes closed.

See how long you can hold this pose without compromising the quality of your posture or getting distracted by outside influences.

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

Try to create distance between the head and the heels.

Use the breath to steady and soften into the pose.

PDF file
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IMAGES: Single Leg Balance with Hip Extension

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