•      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

 		   
     

FULL BRIDGE

Lie flat on your back with bent knees and heels close to your buttocks.

Place your hands above your shoulders, flat on the ground with fingers pointing towards your heels, elbows up.

Push your feet and hands firmly into the floor to raise your trunk into a full bridge.

The only points of contact are now the hands and feet, aiming for an even curve throughout the rest of the body.

Open the chest, tuck the tail bone under, lift through the groins toward the ceiling.

Aim to keep the lower back soft and breathe evenly.

BENEFITS
BENEFITS

An opening and lengthening throughout the front of the body.

Spinal mobility.

Tricep strength.

BEGINNERS ADVICE
BEGINNERS ADVICE

Ensure you are well warmed up.

Practise the half bridge and variations prior to this pose.

CHALLENGE
CHALLENGE

Staying in the pose for longer.

Without changing shape, slowly and gently raise and lower alternate legs, therefore briefly holding a three point balance.

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

Hyperextension of the lumbar spine.

Leaning one way or the other.

PDF file
Print Version
IMAGES: Full Bridge

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