•      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

 		   
     

BOW POSE

Lie flat on your stomach and bend your knees.

Reach back and take hold of your ankles with both hands.

Holding your ankles, extend your heels up to the ceiling.

Keeping the shoulder blades down, away from the neck, lift your head and chest from the floor.

Using your arms, pull your legs so your thighs rise off the floor.

Breathe rhythmically while holding this position.

BENEFITS
BENEFITS

Increases strength and flexibility along the entire length of your spine.

Stretches the neck, shoulders, arms and legs.

Improves digestion and helps regulate the pancreas.

Massages the digestive organs, relieving constipation.

Expands the thoracic region of the chest.

Opens up the rib cage to maximum, expands the lungs.

BEGINNERS ADVICE
BEGINNERS ADVICE

Give your legs a little upward boost by lying with your thighs supported on a rolled-up blanket.

If you are unable to reach your ankles with your hands, use straps or get someone to help you.

Practice one side at a time until you increase your flexibility.

CHALLENGE
CHALLENGE

Perform the pose with your thighs, calves and inner feet touching.

Have as little of your body in contact with the floor as possible.

Hold the posture for 10-30 seconds, working up to one full minute or more.

Breathe in and lift breath out and lengthen.

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

Make sure you keep your shoulders straight.

Arch your body as much as possible.

The weight of the body should be more on the abdomen than on the hips. To shift your weight from the hips, try lifting your knees higher, pushing into your hands with your feet.

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IMAGES: Bow Pose