•      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

 		   
     

STRAIGHT BACK GORILLA POSE

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

From ragdoll grab big toes or place your hands mid-shin.

Bring your head up, your shoulders down and actively flatten and elongate your spine.

Pull knee caps up, press both feet into the floor and lift your sit bones upward.

Press your arms straight, making them long.

Inhale, bend the knees to squat for several breaths 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 lengthen spine and hamstrings.

Have the intention of concaving the back and elongating the spine forward.

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

Arms straight and reaching for toes.

Pressing backward through the sit bones.

Weight evenly through the centre of each foot.

Straight or straightening legs.

Surrendering in the posture especially on the out breath.

Breathing slowing, evenly and deeply.

PDF file
Print Version
IMAGES: Straight Back Gorilla Pose

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