•      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

 		   
     

PRONE POSTURE (ELBOWS ABDUCTED)

Lie on the floor, face downwards with legs straight.

Lift up onto elbows keeping them under the line of shoulders and bring hands to midline.

Interlock your fingers and push the forearms into the floor.

Tuck your toes under and engage leg muscles.

Draw your belly button to your spine and slowly lift your trunk off the floor.

Drop your shoulders down away from your ears and extend the spine from your head to the tailbone.

Keep a straight line from your ankles to the top of your head with your knees, hips and shoulders sitting on that line.

Push the ground away evenly and breathe slowly and deeply.

BENEFITS
BENEFITS

Improves core and upper body strength.

Challenges resilience.

Brings attention to inner focus.

BEGINNERS ADVICE
BEGINNERS ADVICE

Hold for as long as you can with good technique.

Breathe deeply and slowly.

Keep body as straight and long as possible.

CHALLENGE
CHALLENGE

Stay in the posture for more breaths and/or repeat the posture a number of times with minimal rest in between.

Investigate what the challenges of holding this posture creates in the mind and body.

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

Excessive curvature of the spine. Remember neutral spine position; draw in belly button and lengthen from the heels to tailbone to top of head. A long spine is desirable during this posture.

Holding breath. Breathing is the key to a more comfortable challenge.

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IMAGES: Prone Posture (Elbows Abducted)