•      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

 		   
     

CORPSE POSE

Lie flat on your back with ankles and feet together, hands by your side palms up.

Be long from heels to top of head and make one side a mirror of the other.

Go to your breath and on an out breath allow the feet, ankles and legs to fall where they will.

Let your whole body soften and melt into the floor, soften your face.

Breath away any tension or discomfort, empty the mind of thought.

Close your eyes and breathe deeply and slowly.

When it is time and when you are ready slowly open eyes, roll to the right side and sit up.

BENEFITS
BENEFITS

Calms the mind.

Rejuvenates the body.

BEGINNERS ADVICE
BEGINNERS ADVICE

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

Breathe in through the nose and out through the mouth.

Aim 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 with eyes open.

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).

A flat quiet place to lie down.

Stay in this pose until it is time to finish.

PDF file
Print Version
IMAGES: Corpse Pose

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