Sequence backbends




Supta Tadasana
Eka Pada Pavanmuktasana
Pavanmuktasana
Urdhva Prasarita Padasana ..to ..
Supta Padangusthasana I – right side – without grabbing the toe
Urdhva Prasarita Padasana ..to ..
Supta Padangusthasana I – left side
Urdhva Prasarita Padasana – repeat 3 times see above
Pavanmuktasana
Urdhva Prasarita Padasana – with flat block under the sacrum and belt around the soles of the feet .. to .. Supta Padangusthasana I – right side
Urdhva Prasarita Padasana ..to ..
Supta Padangusthasana I – left side
Setubandha Sarvangasana – with flat block under sacrum and strap around the soles of the feet
Urdhva Prasarita Padasana – two blocks flat under the sacrum and strap around the soles of the feet .. to .. Supta Padangusthasana I – right side
Urdhva Prasarita Padasana ..to ..
Supta Padangusthasana I – left side
Setubandha Sarvangasana – two blocks flat under the sacrum and belt around the soles of the feet, arms straight, chest open, tailbone in, push the heels into the belt, pulling the shoulders away from the ears Chatushpasdasana – block upright under sacrum
Chatushpasdasana – grabbing ankles
Eka Pada Pavanmuktasana
Pavanmuktasana
Adho Mukha Svanasana – head supported on block ..to ..
Anjaneyasana – hands on blocks
Adho Mukha Svanasana – hands on blocks ..
Anjaneyasana – bring your arms over your head, bring your upper arms back, bring your shoulder blades in, lift your head and look up, eyes relaxed, soft jaw
Adho Mukha Svanasana – hands on blocks
Gomukhasana – feet to the edges of the mat, sitting on the floor between your heels
Gomukhasana – classic
Adho Mukha Svanasana – hands on blocks
Ardha Uttanasana – with a chair, the ball of the hand on the back of the chair, feet hip with apart, straighten the arms, press the ball of the hands into the back of the chair, bring the shoulder blades in
Tadasana
Urdhva Hastasana
Virabhadrasana III – with chair, ball of the hand on the back of the chair, legs straight, hips parallel, turn the thigh of the raised leg in, press the inner heel and big toe ball of the supporting leg into the floor
Virabhadrasana III – extend your arms back
Virabhadrasana III – classic
Tadasana – hands in Paschima Namaskarasana .. to ..
Virabhadrasana III – hands in Paschima Namaskar
Adho Mukha Savanasana
Preparation Pincha Mayurasana – block between the hands, block on the shoulder blades, elbows on the floor, bring your shoulder blades into the body, away from the brick
Pincha Mayurasana – with wall
Pincha Mayurasana – balance
Sirsasana
Ardha Halasana – soles of feet on wall
Halasana – toes to the ground, press heels to the wall Karnapidasana
Savasana – bolster under the back of the knees




If you would like to support my work, I am happy about every little donation...