•      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

 		   
     

WARRIOR POSE

Begin in Mountain Pose (1) and work through to Star Pose (6).

Turn the right foot out 90 degrees and allow the hips and shoulders to follow while bringing back foot to 45 degrees.

Hips and chest face the right leg - use your belly button as a guide it should face in the same direction as your right knee.

Inhale as you raise your arms above your head - be smooth as you do this. Gently draw the abdominal wall inward, rotate the biceps outward as your arms go up, shoulder blades drawing down your back.

Lift the chest away from the waist. Become as long, tall and thin as possible.

As you exhale, bend your right knee to a right angle. Attempt to sit in the posture, surrendering to gravity.

Press the whole sole of each foot firmly to the floor. Aim the leg line energy to the inner edge of the left and the outer edge of the right foot.

BENEFITS
BENEFITS

Improves balance and flexibility.

Stabilises thighs, knees and ankles.

Calms the mind.

Strengthens leg muscles.

BEGINNERS ADVICE
BEGINNERS ADVICE

Constantly be aware of the lower back lengthening, the shoulders away from the ears, the front and back of neck long.

Aim to hold the lines as near as possible and breathe calmly to any tightness.

CHALLENGE
CHALLENGE

Challenge the balance aspect of this posture by closing your eyes.

Focus your attention on your breath- notice if your mind wanders to other thoughts, ideas or outside distractions and refocus back to your breath.

Join the hands in Prayer Pose above head.

Deepen the pose by sinking through the hips whilst maintaining the posture.

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

Space between the tops of shoulders and the ears.

Arms are parallel above head and as close to in line with lengthened spine as possible.

Legs are strong, the back leg as straight as possible with foot on the ground at a 45 degree angle and the front knee as close to a 90 degree angle as possible.

Maintain hips and shoulders in a horizontal plane.

Check for even distribution of weight between both feet.

Gather as you inhale and lengthen as you exhale.

PDF file
Print Version
IMAGES: Warrior Pose

Find us on Facebook