•      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

 		   
     

PRONE GLUTE

Set up in Plank Pose (55).

Bring your right leg forward and place right foot behind left hand.

Your right shin should be as close to parallel with the line of the hands as possible.

Gradually lower your hips to the floor aiming to have hands, front shin and hips as three parallel lines.

Walk your hands out and aim to rest your chest on the front shin.

Extend through the back leg and top of head, breathe.

Walk hands back to shin, resume Plank Pose and change sides.

BENEFITS
BENEFITS

Loosening of lower back and gluteus.

Access to hips and groins.

Becoming aware of gradual softening in the body.

BEGINNERS ADVICE
BEGINNERS ADVICE

Only lower yourself to where you can go, aim to get down to elbows to start with.

Try not to compromise the line of the front shin.

Take it slowly and gradually as you sink downwards, 'listen' to your body.

CHALLENGE
CHALLENGE

Flatten your body to the ground over front shin.

Keep front shin at right angles to spine.

Put back foot on a block for deeper pose.

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

Front foot slipping back towards hips.

Any feedback from knees that may indicate injury.

Straight body from head to heels with length in the spine.

Breathe slowly and deeply - use the out breath to release the tension.

PDF file
Print Version
IMAGES: Prone Glute

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