Backbend Sequence for Experienced Students
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Backbend Sequence for Experienced Students Pixie has created a sequence for all levels. We work through some starting sequences, inversions and poses to strengthen the thighs. We work into a full backbend sequences including Urdva Dhanurasana, Dvi Pada Viparita Dandasana, Kapotasana. Sequence steps Uttanasana Adho Mukha Svanasana Standing Forward Bend Downward-Facing Dog Pose Supta Virasana 1 minute 6-8 times Reclining Hero Pose Starting in Tadasana, exhale and reach down Press evenly into your hands and feet. The main 3 minutes towards your feet. Let your spine release aim is to elongate the back of your body while Lay on your back with your legs bent, your toes downwards. You can bend your knees or place your lifting your hips up as high off the ground as pointing backward. hands on blocks if you lack the necessary possible. If necessary, bend your knees a little but flexibility. stay strong in the legs. Adho Mukha Vrksasana Pincha Mayurasana Utkatasana Handstand Feathered Peacock Pose Chair Pose 30-60 seconds 30-60 seconds 30-45 seconds (2 repeats) Open your hands into the floor and strengthen Spread your weight evenly across your forearms, Plant your feet firmly into the floor and sit your your arms as you lift your body up, one leg at a activate your shoulders, and lengthen your spine buttocks back as if sitting into a chair. Keep your time, into an inverted balance. Use the wall for as you lift yourself into this inverted balance. Use knees pointing forward. Make sure your back stays support if necessary. If pushing yourself up proves wall support if needed. You can also wrap a belt straight as you open up your chest and lift your to be too difficult, you can walk your feet up the around your arms to keep them steady. arms up over your head. wall. Prasarita Padottanasana Virabhadrasana I Wide-Legged Forward Bend Warrior I Pose Salamba Sirsasana I 45-60 seconds 30-45 seconds Headstand 1 Plant your feet as wide apart as you can. Place Angle your back foot outward slightly and 5-7 minutes your hands on the floor and lengthen forward straighten your back leg. Lift from your navel up, Activate your shoulders and upper back muscles through your spine. Once you have achieved the bring your arms up, and lengthen through the as you lift your body up into inverted balance. Use concave spine, start to walk your hands backward crown of your head. Make sure your front knee and the wall for support if necessary. to capacity, aiming to lengthen and release your toes are aligned and pointing straight forward. spine as evenly as possible. Virasana Forward Urdhva Mukha Svanasana Parsva Sirsasana Downward-Facing Hero Pose Upward-Facing Dog Pose Side Headstand 30-60 seconds 30-45 seconds (3 repeats) 30-45 seconds Join your feet together under your buttocks and Point your toes backward and activate your arm As you hold your balance in Sirsasana, tilt your keep your knees far enough apart for your ribs to muscles as you lift the front of your body up off the feet to the side. Use your core to twist to capacity. fit in between your legs as you fold forward. You floor. Keep your hips and thighs firmly grounded. can rest your head on the floor or on a block. Open your chest and shoulders. Ustrasana Chatushpadasana Urdhva Dhanurasana Camel Pose Four-Footed Pose Wheel Pose 5-6 breaths (2 repeats) 30 seconds (2 repeats) 20-45 seconds (6 repeats) Assume a kneeling position. Then, open your chest Lie down with your knees bent so that your feet Root yourself through your feet and hands as you and shoulders as you reach back towards your are close to your buttocks. Grab onto your ankles lift your body up off the floor. You can walk your feet. To decrease the intensity of the bend, lay a and lift your hips up above the ground. Open your hands and feet towards each other if you have the bolster over your ankles. chest up and breathe. flexibility. Dvi Pada Viparita Dandasana (Over chair Urdhva Dhanurasana Standing Back Arch with Knees Bent) Wheel Pose 3-5 breaths (2 repeats) Two-Legged Inverted Staff Pose Own pace (2 repeats) Join your hands for prayer at your chest. Tilt your 30-60 seconds Root yourself through your feet and hands as you head upwards and, as you inhale, start to tip Keep feet and knees parallel. Use your elbows as lift your body up off the floor. You can walk your backward from the lower back up, keeping the hips leverage to deepen the curve of your spine. The hands and feet towards each other if you have the steady and in line with your feet. chair helps your back to flow into this bend more flexibility. naturally. Dvi Pada Viparita Dandasana Adho Mukha Svanasana Two-Legged Inverted Staff Pose Kapotasana Downward-Facing Dog Pose 30-60 seconds Pigeon Pose 30 seconds Keeping the feet and forearms firmly rooted, start 2 repeats Press evenly into your hands and feet. The main to lift your hips up off the floor. Make sure your As you kneel, start to walk your hands back down aim is to elongate the back of your body while shoulders stay open: this will help you achieve the wall towards your feet. Bend to capacity. lifting your hips up as high off the ground as greater opening in the chest and a deeper bend in Ideally, join your feet, head, and hands together. possible. If necessary, bend your knees a little but the back. stay strong in the legs. Uttanasana Adho Mukha Svanasana Standing Forward Bend Parsva Uttanasana Downward-Facing Dog Pose 1-3 minutes Intense Side Stretch Pose 30-60 seconds Starting in Tadasana, exhale and reach down 10 seconds per side (2 repeats) Press evenly into your hands and feet. The main towards your feet. Let your spine release Fold into Uttanasana and twist by walking your aim is to elongate the back of your body while downwards. You can bend your knees or place hands to the side. Grab onto your ankle, push lifting your hips up as high off the ground as your hands on blocks if you lack the necessary against it to go deeper into the twist. possible. If necessary, bend your knees a little but flexibility. stay strong in the legs. Adho Mukha Svanasana Virasana Forward Virasana Forward Downward-Facing Dog Pose Downward-Facing Hero Pose Downward-Facing Hero Pose 30-60 seconds 30-60 seconds 30-60 seconds Press evenly into your hands and feet. The main Join your feet together under your buttocks and Join your feet together under your buttocks and aim is to elongate the back of your body while keep your knees far enough apart for your ribs to keep your knees far enough apart for your ribs to lifting your hips up as high off the ground as fit in between your legs as you fold forward. You fit in between your legs as you fold forward. You possible. If necessary, bend your knees a little but can rest your head on the floor or on a block. can rest your head on the floor or on a block. stay strong in the legs. Halasana Supta Padangusthasana I Supta Padangusthasana II Plough Pose Reclining Hand-to-Big-Toe Pose Reclining Hand-to-Big-Toe Pose 5-10 minutes 1-1.5 minutes 1-1.5 minutes Use support under your shoulders. Keeping your Press your back body into the floor, point the Press your back body down. Point kneecap and shoulders open, lift your hips up high above your kneecap and toes of your supine leg toward the toes on your left leg upward, as you stretch your head, dropping your feet down behind you. Place ceiling, as you extend the other leg up over your right leg out to the side. Use a belt if necessary. your hands on your back to help keep it from hip. Use a belt if needed. rounding. Savasana Simple Cross Legs Forward Corpse Pose 30-60 seconds per side 5 minutes Sit with your legs crossed. Keep your sit-bones Lie down on the floor. Spread your arms and legs pointing down as you stretch your arms forward to slightly at your side. Relax and concentrate on capacity, lengthening your spine. your breath..