•      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

 		   
     

CONSTRUCTIVE REST

Lie on your back, bend your knees, and place your feet on the floor in line with your hip sockets, approximately 30 to 40 centimetres from your buttocks.

Rest your hands and forearms on your ribcage, on your pelvis, or by bringing them to the floor palm down.

Close your eyes and soften your face.

Breathe deeply and slowly.

BENEFITS
BENEFITS

Calms the mind.

BEGINNERS ADVICE
BEGINNERS ADVICE

Become aware of the parts of your body that are in contact with the ground.

Make the breath long, slow aiming for absolute silence and stillness.

CHALLENGE
CHALLENGE

Focus your attention on your breath. Notice if your mind wanders to other thoughts, ideas or outside distractions. Refocus back to your breath.

Make the breath long, slow and even. Try to aim for absolute stillness of mind and body.

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

Be careful not to flatten or exaggerate the curves in either your lower back (lumbar spine) or neck (cervical spine).

Alignment is important in this posture. Make your spine as long as you can from your tailbone to the top of your head and heels in line with your hip sockets.

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IMAGES: Constructive Rest