•      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

 		   
     

SPIDER POSE

Begin sitting on the floor. Legs straight, back long.

Lengthen through the heels and take the head to the roof to create 90 degree angle.

Place palms on the floor at your hips, fingers pointing towards your feet.

Straighten your arms to lengthen the spine.

Take your awareness to your sit bones. Make sure that they are taking your weight evenly.

Inhaling, bend both legs up gripping your big toes with index and middle fingers.

Exhale and raise both feet while taking them to the sides and extend til straight.

Maintain even weight through sit bones and sit out of your hips, allowing arms to straighten and shoulders to drop away from the ears.

Balance on your sit bones and take your awareness to your breathing to create stillness.

Exhaling, take your palms to the floor, bend your knees and lower your legs back to your starting, seated position.

BENEFITS
BENEFITS

Improves balance.

Lengthens hamstrings and lower back.

Resilience.

Inner focus.

BEGINNERS ADVICE
BEGINNERS ADVICE

It is ok to have bent legs, however they should be as straight as possible.

If you fall out of the posture, breath and move back through the steps and attempt again.

You may like to use a wall to help stay up.

CHALLENGE
CHALLENGE

Remain in posture for more breaths and bring legs up higher.

Repeat the posture a number of time to challenge body and mind.

When fully in the posture, bend your knees and lengthen them back to a point just past where you were the first time.

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

Excessive curvature of the spine. A long spine is desired through out the posture.

Over balancing. Legs too high, come back and lengthen legs only as far as quality allows.

Holding breath. Breathing is the key to a more comfortable challenge.

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VIDEO: Spider Pose
IMAGES: Spider Pose