•      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

 		   
     

PRETZEL WITH EAGLE

From a seated position, bring the right leg underneath you, so that the right knee is at the midline of the body and the right heel is just outside the left buttock.

Bing the left leg over the top so that the left knee is on top of the right.

Sit up out of your pelvis and elongate the spine.

The pelvis should be square with the navel facing forward.

Extend your right arm in front of you and place the left elbow underneath it.

Wrap the left forearm around the right, with the left palm facing the right palm and the little fingers facing away from the face.

Bring your upper arms to horizontal.

Repeat on the other side.

BENEFITS
BENEFITS

Lengthening and softening through the buttocks.

Shoulder flexibility.

Activation of the postural stabilisers.

BEGINNERS ADVICE
BEGINNERS ADVICE

Don't be too concerned if you can't get your palms together in the eagle, remembering that all poses are works in progress.

Tight buttocks might mean that you forget about the eagle and persist with the pretzel until you can hold your spine vertical, as you don't want to promote poor posture.

Breath deeply and rhythmically.

CHALLENGE
CHALLENGE

Staying in the pose for longer.

Pushing forward and up with the elbows and hands.

Folding at the hips whilst maintaining a long spine to increase the leverage on the buttocks.

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

Shoulders broad and away from the ears.

A long straight spine.

Weight even through both the sitting bones.

PDF file
Print Version
IMAGES: Pretzel with Eagle

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