•      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

 		   
     

DRAWBRIDGE POSE

Lie flat on your back.

Lock in your knees and draw your toes towards your head.

Press your lower back into the floor while extending the tailbone to the heels.

Place your arms by your sides with palms facing down.

Exhale as you raise the legs vertically to the ceiling.

After holding this position, exhale and lower the legs down slowly.

BENEFITS
BENEFITS

Strengthens the abdomen, hip flexors, quadriceps and spine.

Stabilises the lower back.

Improves overall core stability.

BEGINNERS ADVICE
BEGINNERS ADVICE

Raise and lower one leg at a time until you develop control.

Lower both legs part of the way down before raising them vertically again.

CHALLENGE
CHALLENGE

See how long you can hover both legs an inch or so off the ground before raising them vertically again.

Bring both arms straight back behind your ears extending your entire body as you lower your legs.

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

Visualise a drawbridge being raised and lowered.

Try to keep the chin away from the chest and breathe evenly.

Ensure the lower back remains in contact with the ground.

Extend through the heels.

PDF file
Print Version
IMAGES: Drawbridge Pose