•      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

 		   
     

WINDSCREEN WIPER

Lying on your back, try to establish mountain pose as best as possible.

Draw your arms level with your shoulders, maintaining contact with the ground through the full length of the arm with your palms facing up.

"Reach to infinity" through the fingers and the arms.

Keeping the legs together, raise the knees so they are at right angles to the hips, and feet are right angles to the knees.

On an exhalation, and maintaining the relationship between hips and knees and knees and feet, lower the knees to one side. Only go to a point where the shoulder on the opposite side of the body is able to maintain its position on the floor.

Breathing in, smoothly return the legs to the 12 o'clock position and repeat on the other side.

During this movement, imagine the spine being lengthened from head to tail bone, as well as being twisted.

BENEFITS
BENEFITS

Stretches through the lower back and opposite shoulder of turning direction.

Develops control and strength through the abdomen and lower back.

BEGINNERS ADVICE
BEGINNERS ADVICE

You might like to start by taking knees to 30° each side, then 60°, before attempting to go to 90°.

Use your breath as a guide as to when to move, out as you go down, in as you return to the top.

CHALLENGE
CHALLENGE

Hold the knee/leg position for an extra breath out, returning on the 2nd inhalation.

Begin to explore the position of your feet in relation to your knees, with additional extension or lengthening through the knees making the movement more challenging to control and hold.

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

Maintain a soft throat and face.

Keep the opposite shoulder to the rotation direction on the ground.

Move with the breath.

Palms to stay open and fingers relaxed.

Look to push out from the heels while your feet are in the air.

You have gone beyond your limit if your opposite shoulder leaves the ground.

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