•      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

 		   
     

KNEELING WARRIOR POSE

Begin the posture on one knee with the other leg at a 90 degree angle in front.

Create a straight line from your grounded knee to your shoulders. Work for a balanced feeling between the front foot and the grounded portion of the rear leg.

Focus on levelling the hips from side to side.

Once established, extend your arms above your head. Counteract the extension through the long hip by drawing your tail bone down. This will stabilise the pelvis.

Now that the arms have become an extension of a line from the knee on the floor, focus on extending the finger tips to the sky as you draw the shoulder blades down.

BENEFITS
BENEFITS

Improves posture and length of spine.

Stabilisers thighs, knees and ankles.

Calms the mind.

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 relax into the position on the exhale.

CHALLENGE
CHALLENGE

Challenge the balance aspect of this posture by closing your eyes and learning to balance without visual feedback.

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 moving the front leg further forward.

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

Create 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.

The front knee is in an open 90 degree angle.

Maintain hips in a horizontal position.

Check for even distribution of weight between front foot and supporting leg.

Relax into the pose with the exhale.

PDF file
Print Version
IMAGES: Kneeling Warrior Pose

Find us on Facebook