Advanced sequences

9 Backbends

31. August 2020

Supta Baddha Konasana
a) block under shoulder blades and block flat under the head,
arms to the side /
b) arms in Baddha Hasta over the head
c) block under shoulder blades, straight arms over head
d) block under shoulder blades, arms in Parvatasana
Supta Virasana
a) block under shoulder blades and block flat under head,
arms to the side
b) arms in Baddha Hasta over the head
c) block under shoulder blades, block flat under head,
arms in Parvatasana
d) block under shoulder blades, block a little higher under
head, arms Parvatasana
e) block under shoulder blades, arms in Baddha Hasta over
head
Adho Mukha Svanasana – hands on blocks
Virasana – sit on a block
Parvatasana in Virasana
Adho Mukha Svanasana – hands on blocks
Uttanasana – concave, hands flat on blocks
Uttanasana
Urdhva Hastasana
Baddhanguliyasana
Gomukhasana in Tadasana
Paschima Namaskarasana

Tadasana
Urdhva Hastasana
Uttanasana
Uttanasana – concave
Adho Mukha Svanasana
Uttanasana – concave
Uttanasana
Urdhva Hastasana
Tadasana
repeat 3 times

Tadasana
Namaskarasana in Tadasana
Urdhva Hastasana
Utkatasana
Uttanasana
Uttanasana – concave
Adho Mukha Svanasana
Phalakasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Uttanasana – concave
Uttanasana
Utkatasana
Urdhva Hastasana
Tadasana
repeat 3x
the third time with:
Virasana
Gomukhasana in Virasana … to …
Parsva Virasana – right side
Gomukhasana in Virasana … to …
Parsva Virasana – left side
Paschima Namaskarasana in Virasana
then continue with:
Adho Mukha Svanasana
Uttanasana – concave
Uttanasana
Utkatasana
Urdhva Hastasana
Tadasana

Tadasana
Urdhva Hastasana
Utkatasana
Uttanasana
Uttanasana – concave
Adho Mukha Svanasana
Chaturanga Dandasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Virabhadrasana I – right side
Chaturanga Dandasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Virabhadrasana I – left side
Chaturanga Dandasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Uttanasana – concave
Uttanasana
Utkatasana
Urdhva Hastasana
Tadasana
repeat 3 times

Tadasana
Urdhva Hastasana
Uttanasana
Uttanasana – concave
Adho Mukha Svanasana
Gomukhasana – feet to the edge of the mat, buttocks on the floor, with grip … to …
Adho Mukha Gomukhasana… to….
Gomukhasana – without grip … to …
Parsva Gomukhasana
change the cross of the legs and the grip and repeat the other side
Adho Mukha Svanasana
Anjaneyasana – right side a) hands on blocks, b) hands folded behind the back
Adho Mukha Svanasana
Anjaneyasana – left side, a) hands on blocks, b) hands folded behind the back
Adho Mukha Svanasana
Anjaneyasana variation
Adho Mukha Svanasana
Anjaneyasana variation – on the wall
Adho Mukha Svanasana
Eka Pada Bhekasana
Bhekasana
Dhanurasana
Padangustha Dhanurasana
Bhujangasana
Rajakapotasana
Chathuspadasana- with block … to …
Kapotasana
repeat 3 times
Chathuspadasana – with block .. to ..
Urdhva Dhanurasana
repeat 3 times
Eka Pada Pavanmuktasana
Supta Padangusthasana I
Supta Padangusthasana II
Ardha Halasana – with chair, thighs supported
Savasana – with bolster under the back of the knees

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