•      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

 		   
     

GORILLA POSE

Begin in Mountain Pose (1) and transition to Ragdoll (26).

From ragdoll insert your hands under your feet so palms touch soles.

Keep head up and make back as concave as possible, breathe slowly and deeply.

When ready, exhale and move the head toward the knees.

Bend the elbows and pull feet up with palms.

Inhale, bend the knees and return to Mountain Pose.

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.

Use the out breath to soften resistance and bring head gently to knees.

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

Using palms and arms to pull trunk down.

Straight or straightening legs.

Surrendering in the posture especially on the out breath.

Breathing slowing, evenly and deeply.

PDF file
Print Version
IMAGES: Gorilla Pose

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