Increase awareness in the back body with standing asanas, forward extensions, inversions and backbends.Sequence inspired by Marla Apt.AMVAMSUttanasanaAMSUttanasana concaveUttanasanaTadasanaUrdhva HastasanaVirabhadrasana IIUttanasanaTrikonasanaUttanasanaTrikonasana ..to..Ardha ChandrasanaUttanasanaVirabhadrasana I ..to..Virabhadrasana III ..toVirabhadrasana IUttanasanaPrasarita PadottanasanaDandasanaPaschimottanasanaJanu SirsasanaSirsasanaParsva SirsasanaParyankasana with a brick under the thoracic spine, 1. holding the elbows, 2. straighten the arms overhead and hold the mat with your handsUstrasanaBhujangasanaPreparation Padangustha…

Savasana – block under the shoulder blades and for the headAMSAMS – head rest on a blockVajrasana – arms BaddhanguliyasanaVajrasana – arms in GomukhasanaAMSVajrasana – interlock your fingers behind your back, lift your sternum, move your shoulder blades downAdho Mukha Vajrasana – interlock your fingers behind your backVajrasana – grab a belt, hands wide apart,…

Adho Mukha VirasanaParsva Adho Mukha VirasanaAdho Mukha Virasana – arms back and heels grabbingAdho Mukha Virasana – with a rolled blanket at the base of the thighs, arms back and grabbing the heelsUttanasana – with a rolled blanket at the base of the thighsPrasarita Padottanasana – grab the outer edges of the footPrasarita Padottanasana ……

Supta Virasana with support – block second hight under shoulder blades and headSupta Virasana – block second hight under shoulder blades and flat under headSupta Virasana – block across the shoulder bladesSupta VirasanaEka Pada BhekasanaBhekasanaUttanasanaAdho Mukha SvanasanaAdho Mukha VriksasanaPincha MayurasanaSirsasanaSirsasana dropback to Viparita Dandasana to Urdhva Dhanuarsana – 3xUrdhva Dhanurasana 6xViparita Dandasana 2xChakra BhandasanaEka Pada…

Padmasana or SwastikasanaAdho Mukha SvastikasanaParsva Adho Mukha SvastikasanaAgnistambhasanaAdho Mukha AgnistambhasanaParsva Adho Mukha AgnistambhasanaSvastikasanaParsva Svastikasana (to the right)NavasanaParsva Svastikasana (to the left)NavasanaParsva Svastikasana (to the right)NavasanaParsva Svastikasana (to the left)NavasanaAdho Mukha SvastikasanaAdho Mukha SvanasanaEka Pada Adho Mukha SvanasanaEka Pada Adho Mukha Svanasana (right leg up, hands on blocks) ..to ..Parsvottanasana concave (right side, hands on bricks)..…

Sequence written by Holly Walck Kostura and illustrated by Svenja practice all levels and with repetitionsAdho Mukha Virasana> Adho Mukha Svanasana> Uttanasana SamasthitiSupta Virasana, with and without support (96)Adho Mukha Svanasana (75-6)Salamba Sirsasana I (184-185)Virabhadrasana I (14)Virabhadrasana III (17)Urdhva Mukha Svanasana – Toes Under Toes Back (74)Bhujangasana I (72-73)Bhekasana (98-100)Ustrasana (41)Adho Mukha Vrksasana (359)Urdhva Dhanurasana…

Supta Baddha Konasanaa) block under shoulder blades and block flat under the head,arms to the side /b) arms in Baddha Hasta over the headc) block under shoulder blades, straight arms over headd) block under shoulder blades, arms in ParvatasanaSupta Virasanaa) block under shoulder blades and block flat under head,arms to the sideb) arms in Baddha…

Viparita Karani – with polster, a) legs straight against the wall, b) Upavistha Konasana, c) Samakonasana, d) Baddha KonasanaSvastikasanaAdho Mukha SvastikasanaParsva Adho Mukha Svastikasana – right sideAdho Mukha SvastikasanaParsva Adho Mukha Svastikasana – left sideAdho Mukha SvastikasanaAgnistambhasanaAdho Mukha AgnistambhasanaParsva Adho Mukha AgnistambhasanaDandasanaVariation of Gomukhasana – only the legs, feet to the edge of the mat,…

This sequence is inspired by Patrick Creelman. SvastikasanaAdho Mukha SvastikasanaSupta SvastikasanaArdha PadmasanaAdho Mukha Ardha PadmasanaSupta Ardha PadmasanaSupta Tadasana – one leg in PadmasanaMatsyasanaSetubandha Sarvangasana – with block, one leg to Ardha PadmasanaUttanana Mayurasana – with blockSupta TadasanaBaddha KonasanaPadmasanaSimhasanaGoraksasanaAdho Mukha SvanasanaPadagulpasanaUtthita Hasta Padangusthasana … to …Parsva Hasta Padangusthasana … to …Parivrtta Hasta PadangusthasanaArdha Baddha Padmottanasana ……

Matsyasana – block between the shoulder blades, press your palms into the wallAdho Mukha Svanasana – hands on blocks on wallSetubandha Sarvangasana – with block, soles of the feet on the wallUttana Mayurasana – with blockAdho Mukha Svanasana – hands on blocks, heels raised on wallTrikonasanaAdho Mukha Svanasana – hands on blocksParighasanaAdho Mukha VriksasanaVariation of…