•      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

 		   
     

CAMEL POSE

Kneel with knees hip width apart and curl your toes underneath your feet so your heels point up.

Rest your hands on your hips or hamstrings and begin to lean back using hips and back only. Do not move your legs.

Once back far enough release your hands and place on respective heels, fingers pointing down.

Inhale and lift your heart by pressing the shoulder blades against your back ribs, exhale and allow head to drop backwards.

BENEFITS
BENEFITS

Stretches the entire front of the body; thighs, groins, abdomen, chest, and throat.

Stretches the deep hip flexors (psoas).

Strengthens back muscles .

Improves posture.

BEGINNERS ADVICE
BEGINNERS ADVICE

Tilt the thighs back a little and minimally twist to one side to get one hand on the same-side foot. Then press your thighs back to vertical, turn your torso back to neutral, and touch the second hand to its foot.

Use a chair and kneel for the pose with your back to the chair, with your calves and feet below the seat and the front edge of the seat touching your buttocks. Then lean back and bring your hands to the sides of the seat or high up on the front chair legs.

CHALLENGE
CHALLENGE

Point toes behind so the tops of feet are touching the ground, lowering the heels.

Place the heel of hand on top of heel of foot and run palm of hands down foot, fingers pointing towards toes.

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

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

Aim to have an even curve throughout the shape of your spine.

Imagine that you're drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible.

Have an even distribution of weight between knees and toes/feet.

Release the front ribs and lift the front of the pelvis up, toward the ribs. Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible.

Be careful not to strain or compress your neck or harden your throat.

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IMAGES: Camel Pose

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