•      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

 		   
     

TABLE POSE

Sit on the floor with your legs stretched straight out in front, sitting up tall out of the hips.

Place palms on the floor by your hips with fingers pointing to your feet.

Draw your knees up and bring feet towards buttocks.

Lift your trunk and thighs until parallel to the floor.

Legs should be hip width apart and parallel to each other.

Knees should be directly above the ankles, shoulders should be directly above the wrists and distribute weight evenly between wrists and ankles.

Extend the tail bone towards the knees.

Lengthen the spine while looking to the ceiling, extending the head away from the shoulders.

BENEFITS
BENEFITS

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

Opens and stretches the shoulders and chest.

Helps to establish control and strength through the abdomen.

BEGINNERS ADVICE
BEGINNERS ADVICE

If unable to hold the pose, practice moving from the starting position to the top of the pose repeatedly, returning to the ground with control.

CHALLENGE
CHALLENGE

Stay in the pose, breathing deeply and slowly for three breath cycles.

Return to the ground slowly and with control.

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

Knees on ankles, shoulders on wrists.

Soft shoulder, throat and neck.

Draw the navel to the spine.

Lengthen spine.

PDF file
Print Version
IMAGES: Table Pose

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