•      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

 		   
     

SIMPLE CROSS LEG POSE

Sit tall and balanced on the floor with your legs crossed.

Keep spine long and shoulders soft.

Raise your arms overhead and be as long as possible from your tailbone to your finger tips.

Slowly hinge forward at hips maintaining your spinal length. When movement at the hip starts to slow, allow your spine to sink further by lowering your stomach forward, then your chest, then your head.

Reach out with your arms on the floor and make your head as heavy as possible. Completely relax and consciously release any tension on an exhale.

Remain in this pose for as long as you wish.

Return to sitting posture with composure, cross legs the other way and repeat.

BENEFITS
BENEFITS

Provides an opportunity to focus on breathing as the pose is quite restful.

Lengthening and softening through lower back and the buttocks.

Shoulder flexibility.

Brings attention to self.

BEGINNERS ADVICE
BEGINNERS ADVICE

A soft surface so as not to be distracted by discomfort.

Consciously try and soften any tension or tightness.

Breathe deeply and rhythmically.

Keep sitting bones on the ground.

CHALLENGE
CHALLENGE

Stay in the pose for longer.

Softening with the out breathe and try and lengthen arms.

Accept the pose as you 'melt' into the ground.

Try and breath down into hips.

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

Keep shoulders relaxed, lengthen the space between the top of the shoulders and ears throughout the posture.

Keep buttocks on the ground throughout the posture.

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IMAGES: Simple Cross Leg Pose

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