•      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

 		   
     

CRAWLING

Kneel on floor then bend forward placing hands directly under the shoulders and the knees directly under the hips. This is a four point hands and knees stance.

Lengthen the spine from the tailbone to the top of the head to achieve a neutral spine.

Gently draw the belly button to the spine.

Move the shoulder blades toward the tailbone and without changing your body shape push the ground away with your hands.

Slowly and smoothly, lift your knees off the ground so that they are still very close to it.

Slowly take a very small step forwards with your opposite hand and foot. Repeat with the other side.

Continue taking small steps remembering to hold the setup position as closely as possible.

Perform only until movement control is lost.

BENEFITS
BENEFITS

Core strengthening.

Upper body strengthening.

Coordination, cross patterning and right/left brain development.

BEGINNERS ADVICE
BEGINNERS ADVICE

Maintain normal breathing throughout.

Maintain a slow steady speed.

Hold the setup position as closely as possible.

CHALLENGE
CHALLENGE

When competent at moving in a forwards direction challenge yourself by moving in reverse.

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

Developing a 'sagging' back. Remember neutral spine position; draw in belly button and lengthen from tailbone to top of head.

Lifting knees too high off floor. Keep knees as close as possible to floor whilst moving.

Same side arm and leg moving. Focus on opposite movement and the placement of hand and toes on floor at same time.

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IMAGES: Crawling