•      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

 		   
     

CHAIR POSE

Begin by standing in Mountain Pose with feet together, and move arms to Standing Overhead Arms.

Bend at the ankles, knees and hips to lower the body.

As the body bends the knees remain together and the heels stay grounded.

As the torso tilts forward slightly, the back remains neutral, and the torso and arms remain aligned.

Gently come out of the pose and return to Mountain Pose.

BENEFITS
BENEFITS

Improves balance

Proprioception

Creates stability in the mind

Strengthens leg muscles

BEGINNERS ADVICE
BEGINNERS ADVICE

Constantly be aware of the feet, the knees being together, the lower back lengthened, the shoulders away from the ears, the front and back of neck long.

Breath especially when the pose becomes challenging.

CHALLENGE
CHALLENGE

Holding the pose for more breathes. Investigate what the challenge of holding this posture creates in the mind or body.

Repeat the posture a few times challenging the link between body and mind. Where does the mind go to?

Join the hands in Prayer pose above head.

Deepen the pose by moving deeper into the legs whilst maintaining the correct posture.

Deepen breathes whilst holding the pose.

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

Heels coming off the ground. Weight should be evenly distributed across the foot and through both sides of the body.

Flexing the lower back which places pressure on the lower back.

Having shoulders rise up toward the ears. Create space between the tops of the shoulders and the ears.

Uneven distribution of weight between the left and right sides of the body. Attempt to create a balance between right and left feet.

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VIDEO: Chair Pose
IMAGES: Chair Pose