Tag: prone backbends

Sit in a simple cross legged position – urdha vastasana with four different directions
YWTL!
Supine with block under shoulderblades
Tadasana – many arm movements here to open chest and get the shoulderblades moving:
Urdha vastasana, YWTL, gomukasana arms, clasp hands behind back, paschinamaskarasana
Ardha Bkekasana
Salabhasana
Dhanurasana
Adho mukha svanasana
urdha dhanurasana over the back of a chair or lie over a bolster/blocks
Sirsasana or prasarita padottanasana
Salamba Sarvangasana or legs up the wall
supported pose of the child
Savasana

Friday classes have a theme. This week we did poses that had only one side (no second side!).

Virasana – urdha hastasana
Adho mukha svanasana to plank to adho mukha svanasana to urdhva mukha svanasana
Lie over blocks – namaskar hands, bend elbows to a right angle, take arms over head. Repeat with a block
Paripurna Navasana
Ubhaya padangustasana
salabhasana
Dhanurasana
ustrasana
Uttanasana
Prasarita Paddottanasana
Chatushpadasana
Setubandha
Malasana
Paschimottanasana
upa vista konasana
Baddha Konasana
Savasana

Too much sitting at the computer (or in front of the TV, or chopping at the kitchen counter) leaves us rounded and hunched. One of my Thursday students requested backbends to counter that hunched over feeling. Happy practicing!

Virasana – clasp hands, bend elbows to a right angle, lift elbows up over head. Repeat with a foam block
Adho mukha svanasana
Lay over blocks – repeat arms
Adho mukha svanasana – plank
Adho Mukha svanasana – lift leg, touch knee to nose
Adho Mukha Virasana (pose of the child) hands on blocks
While prone, bend knee, flex ankle, lift thigh to find hamstrings
Ardha Bhekasana
Bhujangasana
Dhanurasana
Adho mukha virasana to adho mukha svanasana to uttanasana to malasana
Sirsasana or prasarita paddotanasana
Salamba sarvangasana or viparita karani
Drop back from sarvangasana to setubandha
Setubandha with a chair
Savasana with calves on the chair or bolster under knees