•      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

 		   
     

RAG DOLL

Stand with your feet hip width apart heels and toes aligned.

As you exhale, slide your hands down your legs and fold forward at your hips taking hold of your elbows with each hand.

Allow your arms to hang over the head with the weight acting as a gentle pull on your hamstrings.

Ensure that your head and neck are free from tension or holding.

Soften your knees and breathe deeply - spend time in the pose allowing your elbows to fall towards your feet on each out breath - consciously relaxing and surrendering.

To come out of the posture, bend at the knees while straightening your upper body gently rising up to finally release your arms back alongside your body.

BENEFITS
BENEFITS

Lengthens hamstrings, calves and hips.

Calms the mind and improves blood flow to the brain.

Stabilises thighs and knees.

BEGINNERS ADVICE
BEGINNERS ADVICE

Begin with 'soft' (slightly bent) knees rather than locked knees.

Spend short amounts of time in the posture to begin with.

Practice 'letting go' when you are in this posture.

Practice by using a wall behind as support in the posture.

CHALLENGE
CHALLENGE

The major challenge in this posture is to fully let go in the posture while also having the added challenge of balance.

Face a wall with your feet about 20cm away. Go into Rag doll pose and slide your back down the wall on exhalation. The wall provides feedback and adds to the intensity of this posture.

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

Excessive backward lean. Ideally a straight line from centre of ankles, knees and hips.

Soft neck and head hanging.

'Holding on' and not fully letting go in the posture.

Not breathing slowing, evenly and deeply.

PDF file
Print Version
VIDEO: Rag Doll
IMAGES: Rag Doll