•      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

 		   
     

UP FACE DOG

Lie face down on the floor with toes pointing backwards.

Place your hands by your side with fingers pointing forward, elbows tucked in.

Extend through the spine by reaching forward with the crown of head.

Push evenly with hands, raising head, chest, torso and legs off the ground.

Tilt your head back as far as possible and attempt to straighten your arms.

BENEFITS
BENEFITS

Lengthens the entire front of the body.

Strengthens legs, arms, wrists and shoulders.

'Opens' chest and lungs.

Firms the buttocks.

Stimulates abdominal organs.

Balance to downward facing dog (41).

BEGINNERS ADVICE
BEGINNERS ADVICE

Keep your legs on the ground and lift only the torso or position a rolled blanket underneath the top of your thighs.

Keep arms slightly bent, depending on the tightness of your body.

CHALLENGE
CHALLENGE

To increase the strength and lightness of this pose, lift up onto the balls of your feet - toes pointing forward and push out through the heels.

Lift the top of sternum up and forward.

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

Keep the legs straight, knees locked and hips low to the floor.

The only points touching the ground are your hands and tops or balls of feet.

Press the tailbone toward the pubis and lift the pubis toward the navel.

Actively draw the shoulders away from the ears by pulling the shoulder blades toward the tailbone, and puffing the side ribs forward.

Lift through the in breath and lengthen with the out breath.

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IMAGES: Up Face Dog