•      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

 		   
     

ARMS UNDER OVER

From a kneeling position with heels sitting outside the buttocks, sit up out of your pelvis.

Raise the right arm over the head, bend it at the elbow and place it down the middle of your back.

Place the left arm behind the back and raise the left forearm behind the back until the left hand is between the shoulder blades.

Move hands towards each other aiming to clasp the hands behind the back.

Keep the head and neck upright and look straight ahead.

Stretch the right elbow up, while keeping the shoulder blades down and the chest lifted.

Unclasp the hands and repeat the pose on the other side, for the same length of time.

BENEFITS
BENEFITS

Shoulder mobility.

Activation of the postural stabilisers.

Awareness of imbalance between sides of the body.

BEGINNERS ADVICE
BEGINNERS ADVICE

If you can't clasp your hands try touching finger tips or use a strap or towel.

With care a partner can assist.

CHALLENGE
CHALLENGE

Staying in the pose for longer.

Folding at the waist.

Adding a lateral lean of the spine.

Adding a rotation of the spine.

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

Shoulders broad and away from ears.

Deviation of the neck to make way for the arm.

An increase in the lumber curve of the spine.

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IMAGES: Arms Under Over