Intermediate Sequence backbends with chair

2. November 2020

Tadasana
Surya Namaskar … repeat 3 to 10 times:
Tadasana – Urdhva Hastasana – Uttanasana – Adho Mukha Svanasana – Urdhva Mukha Svanasana – Adho Mukha Svanasana – Uttanasana – Urdhva Hastasana – Tadasana
Surya Namaskar … repeat 3 to 10 times:
Tadasana – Urdhva Hastasana – Utkatasana – Uttanasana – Adho Mukha Svanasana – Urdhva Mukha Svanasana – Adho Mukha Svanasana – Uttanasana – Utkatasana – Urdhva Hastasana – Tadasana
Virasana
Gomukhasana in Virasana
Paschima Namaskarasana in Virasana
Gomukhasana in Virasana right side to Paschima Namaskarasana to Gomukhasana left side to Paschima Namaskarasana
Adho Mukha Svanasana
Tadasana
Virabhadrasana I (press the back heel into the wall)
Tadasana
Virabhadrasana I (with block; hold the block behind your back between your hands on the buttocks and push the gluteal muscles down, moving the tailbone inwards)
Tadasana, bring the block between your wrists, press the block with your wrists and stretch your arms up to…
Urdhva Hastasana
Virabhadrasana I (with the block between the wrists / hands, stretch the arms up and press the block)
Adho Mukha Svanasana (thumb and forefinger on the wall, move the shoulder blades into the body, away from the wall and open the chest and armpits)
Preparation of Pincha Mayurasana
Pincha Mayurasana
Urdhva Dhanurasana (head towards the wall, hands towards the wall, armpits open towards the wall)
Urdhva Dhanurasana with chair and wall (place the chair with the back towards the wall and leave enough space, sit on the chair and bring the shoulder blades to the back, bring the heels to the front chair legs and press firmly into the chair, lift the pelvis and suck the tailbone in, bring the shoulder blades firmly in and away from the armrest, open the chest, then bring your arms over your head and towards the wall, press your hands into the wall and bring your elbows closer together, walk your hands slowly down the wall, possibly bring your hands to the blocks on the floor)
repeat this exercise 5 to 10 times, if possible bring the chair closer to the wall.
Chathuspadasana with chair (bring the chair with the back against the wall so that it cannot slip away, bring your feet to the seat of the chair and grab the front chair legs, press your feet into the chair and lift the pelvis up, bring the sternum towards the chin and open the chest) repeat 3 to 5 times
Urdhva Dhanurasana with chair (put the feet on the chair as in Chathuspadasana and then bring the hands next to your ears for Urdhva Dhanurasana, press the feet into the chair and the hands to the floor, bring the elbows in line with the wrists, lift the pelvis up and come on the crown of the head, if possible straighten your arms and come to Urdhva Dhanurasana) repeat 3 to 5 times
Sirsasana
Salamba Sarvangasana with chair
Viparita Karani variation with chair
Baddha Konasana variation in Sarvangasana
Ardha Halasana (feet raised on chair)
Savasana (legs raised on chair)

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