•      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

 		   
     

BUTTERFLY POSE

Sit tall on the floor - pushing down through your sit bones and up with the crown of your head.

Bring the soles of your feet together, close to your groin and allow your knees to fall to the floor.

Relax into the stretch while sitting long out of your pelvis, making the distance between the top of your head and your tailbone as long as possible, let your shoulders be soft.

BENEFITS
BENEFITS

Promotes flexibility in your hips and groin.

Removes tiredness from long hours of standing and walking.

Relieves the inner thigh muscle tension.

Relieves tightness in lower back.

Brings awareness to pelvic tilt.

BEGINNERS ADVICE
BEGINNERS ADVICE

Breathe naturally and easy.

Keep the spine and neck long.

Sit against a wall with your tailbone right in where the wall meets the floor.

Apply gentle downward pressure on your knees.

CHALLENGE
CHALLENGE

Place elbows on thighs and press both the thighs downward with the elbows effortlessly.

Get someone to apply gentle downward pressure to your knees.

Without compromising sitting position bring heels closer to groin.

Fold forward, drawing your torso towards your legs. Remember to keep your spine long. You can keep your hands on your feet or you can extend your arms out in front of you.

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

Make sure you are lengthening your spine, drawing the belly button in towards spine.

Make sure your shoulders are relaxed.

Create as much distance between the top of our head and tailbone as possible.

Sit up out of your pelvis gradually working knees to the ground.

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IMAGES: Butterfly Pose

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