•      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

 		   
     

SIDE STAR POSE

Establish Mountain Pose (1).

Exhale and lunge forward lowering hands to the floor, shoulder width apart, on either side of leading foot.

Take the front foot back beside the other foot and extend through the heels.

Rotate both feet so that the outside border of the right foot is grounded on the floor.

Take your weight on the right hand and raise the left arm vertically to the ceiling, rotating the head to look up at the top hand.

Imagine a centre line running through your body, starting between your two feet and finishing at the top of your head, with the rest of your body on that line.

Drop your shoulders away from your ears.

Draw your belly button to your spine imagining you are leaning the back of your body against a wall. Like the wall, become straight and stable.

Live in the pose and breathe.

On an exhalation rotate both your feet back onto the balls of your feet bring the left arm back to the ground.

Repeat for the left side.

BENEFITS
BENEFITS

Building core and upper body strength, particularly shoulders and wrists.

Challenges resilience.

Brings attention to inner focus.

Proprioception - understanding the feeling of being long and straight.

BEGINNERS ADVICE
BEGINNERS ADVICE

Hold for as long as you can with good technique, don't collapse.

Keep the whole body straight like a plank of wood, from head to heel.

Breathe deeply and slowly, rest before going to other side.

Make movements smooth and purposeful to maintain balance and quality.

CHALLENGE
CHALLENGE

Raise your top leg to your top hand from the star pose.

Stay in the posture for more breaths and/or repeat the posture a number of times to each side.

Challenge the balance aspect of this posture by closing your eyes and learning to balance without visual feedback.

What does the challenge of the posture create in your mind and body? Investigate.

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

Be aware of maintaining length, watch sinking into bottom hip.

The pose requires a solid foundation so the support leg and arm must be strong and straight.

Shoulders are relaxed and arms reaching out to the sides.

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IMAGES: Side Star Pose

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