12 Upper back pain

A sequence from the book “Yoga The Path to Holistic Health” written by B.K.S.Iyengar.

Utthita Marichyasana with chair
Bharadvajasana with chair
Tadasana
Urdhva Hastasana
Baddhanguliyasana
Paschima Namaskar in Tadasana
Gomukhasana in Tadasana
Utthita Trikonasana
Utthita Parsvakonasana
Ardha Chandrasana
Prasarita Padottanasana – concave
Adho Mukha Svanasana – hands on blocks and head on block
Adho Mukha Svanasana – head supported on bolster
Uttanasana – concave
Viparita Dandasana with chair, head supported on bolster
Viparita Dandasana with chair, legs on chair, head supported on bolster
Ustrasana – supported
Bharadvajasana I
Marichyasana
Supta Padangusthasana I and II
Supta Baddha Konasana – with bolster
Adho Mukha Virasana – with bolster
Supta Virasana – with bolster
Dandasana
Urdhva Mukha Janu Sirsasana
Janu Sirasana – head supported
Paschimottanasana – head supported
Halasana with chair
Salamba Sarvangasana with chair
Setu Bandha Sarvangasana with bolster
Viparita Karani
Savasana

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