•      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

 		   
     

KNEELING LATERAL TRUNK FLEXION

Begin on knees with ankles together; create a straight line from knees to shoulders.

Stretch the left leg sideways keeping it in line with shoulders.

Inhale and bring arms to horizontal, exhale and slide upturned left palm down left leg toward the ankle.

Move the right arm over the head and reach to infinity, keeping arms and trunk in line.

Inhale and bring the left arm up and parallel with right arm, as if to catch a ball.

Exhale and extend through finger tips, breathe slowly and deeply.

Inhale and slowly return the arms to horizontal position, bring the left leg back to kneeling position.

Repeat on the other side.

BENEFITS
BENEFITS

Improves posture and flexion of spine.

Stabilises thighs, knees and ankles.

Opens hips and shoulders.

BEGINNERS ADVICE
BEGINNERS ADVICE

Constantly be aware of the lower back lengthening and coming 'out' of your hips.

Keep ears away from shoulders.

Use the breath to find comfort and ease.

CHALLENGE
CHALLENGE

Focus your attention on your breath- notice if your mind wanders to other thoughts, ideas or outside distractions and refocus back to your breath.

Externally rotate the extended leg while keeping foot flat.

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

Create space between the tops of shoulders and the ears.

Arms are parallel above head.

The trunk, arms and extended leg are all in the same plane.

Calmly enter and return from the pose.

PDF file
Print Version
IMAGES: Kneeling Lateral Trunk Flexion

Find us on Facebook