4 Backbends Eka Pada

Padmasana
Matsyasana
Adho Mukha Svanasana
Eka Pada Adho Mukha Svanasana
Urdhva Prasarita Eka Padasana
Padangusthasana
Janu Sirsasana
Trianga Eka Pada Paschimottanasana
Krounchasana

Tadasana
Urdhva Hastasana
Uttanasana
Adho Mukha Svanasana
Chaturanga Dandasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Uttanasana
Urdhva Hastasana
Tadasana
Repeat 3 times

Tadasana
Urdhva Hastasana
Uttanasana
Chaturanga Dandasana
Urdhva Mukha Svanasana
Virabhadrasana I – right side
Chaturanga Dandasana
Urdhva Mukha Svanasana
Virabhadrasana I – left side
Chaturanga Dandasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Uttanasana
Urdhva Hastasana

Tadasana
Urdhva Hastasana
Uttanasana
Chaturanga Dandasana
Urdhva Mukha Svanasana
Virabhadrasana II – right side
Chaturanga Dandasana
Urdhva Mukha Svanasana
Virabhadrasana II – left side
Chaturanga Dandasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Uttanasana
Urdhva Hastasana
Tadasana

Urdhva Hastasana
Uttanasana
Chaturanga Dandasana
Urdhva Mukha Svanasana
Virabhadrasana I – right side
Virabhadrasana III – right side
Chaturanga Dandasana
Urdhva Mukha Svanasana
Virabhadrasana I – left side
Virabhadrasana III – left side
Chaturanga Dandasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Uttanasana
Urdhva Hastasana
Tadasana

Ardha Matsyendrasana II
Kashyapasana
Urdhva Dhanurasana
Viparita Dandasana
Eka Pada Viparita Dandasana I
Urdhva Prasarita Eka Padasana – on wall
Preparation Kapotasana, from Supta Virasana, raise buttocks, tailbone in, crown of the head on the ground, arms over the head.
Urdhva Dhanurasana
Urdhva Prasarita Eka Padasana – on wall
Laghuvajrasana
Kapotasana
Virasana
Parvatasana in Virasana
Urdhva Prasarita Eka Padasana – on wall
Eka Pada Viparita Dandasana II
Urdhva Dhanurasana from Tadasana – repeat 8 times
Prasarita Padottanasana
Parsvottanasana
Marichyasana III
Ardha Matsyendrasana
Hanumanasana
Halasana
Eka Pada Setu Bandha Sarvangasana
Halasana
Setu Bandha Sarvangasana
Halasana
Supta Padangusthasana I
Supta Padangusthasana II
Supta Padangusthasana III
Supta Baddha Konasana
Savasana

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