•      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

 		   
     

PLANK POSE

Lie face down on the floor.

Place your hands directly under your shoulders and push into the ground evenly.

Make your body as long and straight as possible from head to heels.

Focus on extending the back of the knee fully and creating maximum distance between hands and chest and, shoulders and top of head.

Draw the navel to the spine.

BENEFITS
BENEFITS

Building upper body strength, particularly through the shoulders and chests.

Helps to establish control and strength through the abdomen.

Creates awareness of posture in space.

BEGINNERS ADVICE
BEGINNERS ADVICE

Begin with knees on the ground if unable to push up from lying down.

For more support through the arms, position hands directly underneath the shoulders.

If tired or in need of rest, take knees to the ground until ready to begin again.

CHALLENGE
CHALLENGE

Attempt to lift a foot off the ground, but only for as long as body position can be maintained without compromise.

Keeping hands in line with the outside of the shoulders, bring them further in front of the head for additional challenge to the abdominal region.

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

Pushing into the ground from the shoulders.

Straight body from head to heels with length in the spine.

Breathe slowly and deeply - hold pose for three breath cycles.

Maintain an even hip position, being mindful not to lift to high, or sag through the middle.

PDF file
Print Version
IMAGES: Plank Pose

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