•      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

 		   
     

SEATED AND INVERTED 'L'

SEATED POSITION

Sit on your sitting bones with legs outstretched and feet together.

Reach away with your hells and keep toes pointed back towards your head.

Stretch arms directly overhead and reach up with the fingertips.

Face palms of hands towards each other, shoulder width apart.

Keep neck long and shoulders and ribs down.

INVERTED POSITION

As per seated 'L' except in a supine (lying on back) position.

Reach heels upwards and fingertips away from you along the floor.

Keep ribs down to reduce the space under lower back.

Use breath to aid reaching away.

BENEFITS
BENEFITS

Lengthens hamstrings and lower back.

Challenges core strength.

Resilience.

Inner Focus.

BEGINNERS ADVICE
BEGINNERS ADVICE

Imagine you are the perfect 'L' shape.

Keep reaching from fingertips and heels.

Use breath to aid reach and push.

If you find it challenging to keep spine long (sitting) then place hands on floor next to hips for minimal support and lengthen spine to crown of head. Gain strength and form in this posture then challenge yourself to reach up with arms overhead.

CHALLENGE
CHALLENGE

Hold pose for longer duration.

Repeat the posture a number of times to challenge the body and mind.

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

Tension through shoulders and neck. Create space between ears and shoulders.

Excessive bending 'sagging' of the spine in seated position. A long spine is desired during this posture.

Feet turning out. Engage leg muscles and flex feet back towards shins.

PDF file
Print Version
IMAGES: Seated and Inverted 'L'

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