•      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

 		   
     

DOWNWARD FACING DOG

Set up by kneeling on the ground and sitting on your heels - keeping your buttocks down, reach your hands as far forward as possible keeping your arms in line with your shoulders - you have now measured your set-up.

Come up onto your knees keeping your hands and feet fixed - spread your palms, index fingers parallel, rotate your arms outwards and turn your toes under.

Imagine a string attached to your tail bone, exhale and raise that area as your arms and legs begin to straighten - move towards creating the shape of an upside down 'V'.

Focus on keeping your arms aligned, with index fingers facing forwards and biceps rotating up - keep your head between the upper arms and allow your neck to be soft.

Tilt your hips upwards, open the back of your knees to the sky, and finally work your heels towards the ground.

Aim for a number of breaths in that pose before reversing that process with patience and deliberation as you come back to the ground.

BENEFITS
BENEFITS

Lengthens the entire back of the body including calves, hamstrings, spine and shoulders.

Strengthens arms and legs and stabilises body.

Calms the mind.

Un-weights the internal organs.

BEGINNERS ADVICE
BEGINNERS ADVICE

Keep knees bent to relieve tension in your spine and focus on straightening arms, shoulders and back.

Use blocks or similar to raise your arms off the floor to more easily access the posture.

Practice for a shorter duration but maintain the time taken to set the posture up and enter it with composure and skill.

CHALLENGE
CHALLENGE

Work towards your heels being able to rest on the floor while maintaining the other important aspects of the posture such as long, straight spine, soft neck and straight arms and shoulders.

Increase the length of time in the posture beyond what your current practice is.

Move in and out of the posture a number of times with the intention of improving your shape each attempt.

Acknowledge the sometimes uncomfortable nature of the posture and focus your mind on the smoothness and depth of your breath.

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

Check that the distance between your hands and feet (the base) is not to close or too far apart - point #1 of the set-up should ensure the appropriate distance.

Check that your feet and hands are all facing forwards and not rotating inwards/outwards.

Check that your head is between the shoulders, with your neck soft and eyes looking toward the ground/feet.

Have the intention of lengthening the spine and also widening it creating a feeling of space and ease in the posture.

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VIDEO: Downward Facing Dog
IMAGES: Downward Facing Dog

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