한 다리 폄, 한 무릎 굽혀 뒤로.One Leg Straight, One Knee Bent To The Back.

ONE LEG STRAIGHT, ONE KNEE BENT TO THE BACK: FORWARD BEND & TWIST

세 지체 얼굴을 발에 댄 앉은 전굴 자세Three Limbed Face to Foot Western Intense Stretch Pose

Trianga Mukhaikapada Paschimottanasana

휘젓기 자세Churning Pose

Chalanasana

ONE LEG STRAIGHT, ONE KNEE BENT TO THE BACK: TWIST, SIDE BEND & FORWARD BEND

비튼 반결박 반영웅 반 앉은 각 자세Revolved Half Bound Half Hero Half Seated Angle Pose

Parivritta Ardha Baddha Ardha Vira Ardha Upavishta Konasana

문 자세Gate Pose

Parighasana

3

문 자세Gate Pose

Parighasana

베누 새 자세 1Benu Bird Pose 1

Benvasana 1

ONE LEG STRAIGHT, ONE KNEE BENT TO THE BACK: LEG LIFTED— BACKBEND

2

누운 반영웅 뻗은 손으로 발 잡은 자세Reclined Half Hero Extended Hand to Foot Pose

Supta Ardha Vira Utthita Hasta Padasana

ONE LEG STRAIGHT, ONE KNEE BENT TO THE BACK: LEG LIFTED

왜가리 자세Heron Pose

Krounchasana

해시계 자세 3Sundial Pose 3

Surya Yantrasana 3

비튼 왜가리 자세Revolved Heron Pose

Parivritta Krounchasana