Prone Series

The Prone Series targets the glutes, spinal extensors, and core through face-down mat work. Movements like Locust, Frog Lifts, and Swimming Legs support glute isolation, postural strength, and back-body integration across yoga, Pilates, and functional formats.

💡 Framework Tip: This Series fits well in the second half of class—either before Core work or as a bridge into cooldown.

Prone Exercises

  • Prone - Cobra

    Cobra

  • Prone - Locust Pose

    Locust Pose

  • Prone Series Up Dog

    Up Dog

  • Prone Bow Pose

    Bow Pose

  • Prone Frog Lifts

    Frog Lifts

    Heels together, toes apart (First Position); Knees wide; Squeeze heels together while lifting them up; Engage the glutes to lift and lower the legs.

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Bridge Series
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Cool Down Series