The 54 Poses: Complete Video Collection

The videos included in this book are designed to demonstrate the proper execution of each posture and movement. They do not necessarily follow the number of repetitions indicated in the book, as their purpose is to help you understand and master each gesture correctly. Feel free to refer to the written instructions for the recommended number of repetitions.

Pose 1 – Head Rotations

Pose 2 – Shoulder Rotations

Pose 3 – Wrist Warm-Ups

Pose 4 – Arm Stretches 1

Pose 5 – Arm Stretches 2

Pose 6 – Arm Stretches 3

Pose 7 – Pelvic Rotation

Pose 8 – Leg Stretches

Pose 9 – Shoulder and Chest Stretches

Pose 10 – Spinal Twist

Pose 11 – Cat / Cow

Pose 12 – Lateral Trunk Flexion

Pose 13 – Mountain

Pose 14 – Butterfly Wings with Elbows

Pose 15 – Seated Forward Bend

Pose 16 – Spinal Twist with Crossed Legs

Pose 17 – Pigeon

Pose 18 – Cobra

Pose 19 – Lateral Trunk Flexion with Opposite Hand on Leg

Pose 20 – Warrior 1

Pose 21 – Revolved Warrior

Pose 22 – Warrior 2

Pose 23 – Reversed Warrior

Pose 24 – Extended Side Angle

Pose 25 – Wide-Legged Forward Fold with Arms Inside Legs

Pose 26 – Seated March 1

Pose 27 – Seated March 2

Pose 28 – Assisted Standing March

Pose 29 – Dynamic Extended Side Angle

Pose 30 – Stretched March

Pose 31 – Moving Goddess

Pose 32 – Alternating Leg Kicks

Pose 33 – Boat with Alternating Legs

Pose 34 – Moving Boat

Pose 35 – Boat with Support

Pose 36 – Oblique Abs 1

Pose 37 – Oblique Abs 1 with Alterning Legs

Pose 38 – Oblique Abs 2

Pose 39 – Oblique Abs 3

Pose 40 – Oblique Abs 3 with Legs

Pose 41 – Side Neck Stretch with Arm Behind

Pose 42 – Chest Opening

Pose 43 – Back Opening

Pose 44 – Standing Flat Back

Pose 45 – Wide-Legged with one Hand on Floor and Torso Rotation

Pose 46 – Knee Extension

Pose 47 – Knee Bends Toward Glutes

Pose 48 – Dynamic Chair 1

Pose 49 – Dynamic Chair 2

Pose 50 – Heel Raises

Pose 51 – Leg Push-Ups

Pose 52 – Shoulder Circles

Pose 53 – Hip Raises on Chair

Pose 54 – Boat with Leg Crossing