Simple Energizing Backbend Sequence Pixie has put together a backbend sequence targeting new and intermediate students. The sequence aims to prepare the legs and the upper back for headstand and backbend work. The sequence concludes with a winding down to release the back and balance the body. Sequence steps Adho Mukha Svanasana Supta Baddha Konasana Virasana Forward Downward-Facing Dog Pose Reclining Bound Angle Pose Downward-Facing Hero Pose 6-8 times 3-5 minutes 1 minute Press evenly into your hands and feet. The main Join your feet together, your heels pressed to your Join your feet together under your buttocks and aim is to elongate the back of your body while pelvis. Lie back over a bolster or other form of keep your knees far enough apart for your ribs to lifting your hips up as high off the ground as support. Relax and let your chest open. If fit in between your legs as you fold forward. You possible. If necessary, bend your knees a little but necessary, use a strap to hold your feet in place. can rest your head on the floor or on a block. stay strong in the legs. Tadasana Urdhva Baddanguliyasana Paschima Namaskar Mountain Pose Upward Salute with Interlocked Fingers Reverse Prayer Pose 30 seconds 30 seconds per side 30 seconds Stand up tall and straight, place your feet close Stretch your arms in front of you and interlock your Stand in Tadasana and spread your arms outward. together, with your heels and big toes touching. fingers. Turn your palms inside out and lift your Then bring your hands behind your back, join your Imagine as if you are standing with your back arms up overhead, making sure to keep your palms together, and walk them up to capacity. If against the wall. Extend your whole body from the shoulders open. Change the interlock of your you lack wrist mobility, you can also simply grab heels up through the crown of your head. fingers and repeat. hold of your elbows. Adho Mukha Vrksasana Gomukhasana Arms Adho Mukha Svanasana Handstand Cow Face Pose Downward-Facing Dog Pose 15-30 seconds 30 seconds per side 45 seconds Open your hands into the floor and strengthen Extend your left arm up and the right one down. Press evenly into your hands and feet. The main your arms as you lift your body up, one leg at a Bend your elbows and reach your hands toward aim is to elongate the back of your body while time, into an inverted balance. Use the wall for each other from behind. If clasping them is not lifting your hips up as high off the ground as support if necessary. If pushing yourself up proves possible, use a belt or strap. Pull your elbows in possible. If necessary, bend your knees a little but to be too difficult, you can walk your feet up the opposite directions. Repeat on both sides. stay strong in the legs. wall. Prasarita Padottanasana Parsvottanasana Wide-Legged Forward Bend Salamba Sirsasana I Intense Side Stretch Pose 1 minute Headstand 1 45 seconds per side Plant your feet as wide apart as you can. Place 5 minutes Place your feet one leg-length apart, your back foot your hands on the floor and lengthen forward Activate your shoulders and upper back muscles angled out slightly. Keep your legs straight as you through your spine. Once you have achieved the as you lift your body up into inverted balance. Use start to fold over your front leg, maintaining a concave spine, start to walk your hands backward the wall for support if necessary. concave spine for as far into the bend as possible. to capacity, aiming to lengthen and release your spine as evenly as possible. Mini Sun Salutation Adho Mukha Svanasana Repeat 3 times Urdhva Mukha Svanasana Downward-Facing Dog Pose Start in Tadasana. As you inhale, raise your arms Upward-Facing Dog Pose On the breath up to the ceiling. As you exhale, fold over into On the breath Press evenly into your hands and feet. The main Uttanasana. Walk your feet out into Adho Mukha Point your toes backward and activate your arm aim is to elongate the back of your body while Svanasana, stretch the back of your body, lift your muscles as you lift the front of your body up off lifting your hips up as high off the ground as hips up to capacity. Walk your feet back up into the floor. Keep your hips and thighs firmly possible. If necessary, bend your knees a little but Uttanasana and let your spine release downwards. grounded. Open your chest and shoulders. stay strong in the legs. As you inhale, stand back up in Tadasana. Adho Mukha Svanasana Urdhva Mukha Svanasana Downward-Facing Dog Pose Dhanurasana Upward-Facing Dog Pose On the breath Bow Pose On the breath Press evenly into your hands and feet. The main 10-25 seconds, 2 repeats Point your toes backward and activate your arm aim is to elongate the back of your body while As you lie on your belly grab a hold of your feet muscles as you lift the front of your body up off the lifting your hips up as high off the ground as from behind. Pull the feet as close to your head as floor. Keep your hips and thighs firmly grounded. possible. If necessary, bend your knees a little but possible, bending back to capacity. Open your chest and shoulders. stay strong in the legs. Setu Bandha Sarvangasana Ustrasana Chatushpadasana Shoulder Supported Bridge Camel Pose Four-Footed Pose 1.5 minutes 15-20 seconds, 2 repeats 20 seconds, 3-4 repeats Start by lying down. Press your shoulders into the Assume a kneeling position. Then, open your chest Lie down with your knees bent so that your feet floor, using them as leverage to lift your hips up to and shoulders as you reach back towards your feet. are close to your buttocks. Grab onto your ankles capacity. Use your hands to support your back and To decrease the intensity of the bend, lay a bolster and lift your hips up above the ground. Open your allow yourself to go into a deeper stretch. You can over your ankles. chest up and breathe. also place a block below your lumbar spine for support. Uttanasana Adho Mukha Svanasana Virasana Forward Standing Forward Bend Downward-Facing Dog Pose Downward-Facing Hero Pose 45-60 seconds 45 seconds 1 minute Starting in Tadasana, exhale and reach down Press evenly into your hands and feet. The main Join your feet together under your buttocks and towards your feet. Let your spine release aim is to elongate the back of your body while keep your knees far enough apart for your ribs to downwards. You can bend your knees or place your lifting your hips up as high off the ground as fit in between your legs as you fold forward. You hands on blocks if you lack the necessary possible. If necessary, bend your knees a little but can rest your head on the floor or on a block. flexibility. stay strong in the legs. Supta Padangusthasana I Supta Padangusthasana II Ardha Halasana Reclining Hand-to-Big-Toe Pose Reclining Hand-to-Big-Toe Pose Half Plough Pose 30 seconds per side 30 seconds per side 4-5 minutes Press your back body into the floor, point the Press your back body down. Point kneecap and Activate your shoulders as you lift your hips up kneecap and toes of your supine leg toward the toes on your left leg upward, as you stretch your overhead and place your feet on chair support ceiling, as you extend the other leg up over your right leg out to the side. Use a belt if necessary. behind your head. hip. Use a belt if needed. Virasana Forward Savasana Downward-Facing Hero Pose Corpse Pose 1-2 minutes 5 minutes Join your feet together under your buttocks and Lie down on the floor. Spread your arms and legs keep your knees far enough apart for your ribs to slightly at your side. Relax and concentrate on fit in between your legs as you fold forward. You your breath. can rest your head on the floor or on a block..