•      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

 		   
     

HALF BRIDGE (HOLDING ANKLES)

Lie on your back and bend your knees, bringing your heels close to your buttocks.

With your arms by your sides, take hold of your ankles.

Keep your knees hip width apart.

Lift your pelvis and back up to form a half bridge with neck and shoulders pushing down.

Using your legs, push from the feet to the shoulders to open the chest and expand the abdomen.

Take five calm breath cycles and return to the ground.

BENEFITS
BENEFITS

Mobility through the spine and opening of the chest, front of shoulders and abdomen.

Lengthening through hips and quadriceps.

BEGINNERS ADVICE
BEGINNERS ADVICE

Imagine a string attached to your navel lifting you towards the sky.

Ankles and knees hip width apart.

Don't press head into the floor, keep face and throat soft.

CHALLENGE
CHALLENGE

Attempt to stay in the posture for more breaths.

Attempt to raise hips higher and soften through the shoulders.

Try releasing ankles and clasping hands.

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

An expansion through the chest.

Maintain weight through the shoulders avoiding pressure through the neck and head.

Look for the neck to be long.

Keep the throat and face soft.

Maintenance of regular breathing.

PDF file
Print Version
IMAGES: Half Bridge (Holding Ankles)

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