This one is based on my recollection of the backbend sequence we did in Dallas with Swati last weekend.
Amvira
AMS
AMS with palms holding mat
Utt
AMVrk
PM with roll under elbows
Sirsasana I
Parsva
Parsvaikapada
Eka pada
Parsva eka pada
Utt
Salabasana with strap
One leg at a time salabasana
Makarasana
Ustrasana (with bolster, flat palms).
Danurasana
(I would like to add in Parsva)
Alternate with
Static rope one. Work with feet away from wall and back to feel different.
Then pulling up on ropes.
Then back on floor doing the bolded poses about and adding in bhujangasana and UMS. (I would be happy to add in bhekasana work here also I think there was a supta virasana in here somewhere)
Chair dwi pada on trifold blanket with feet elevated
First time on shoulder blades, hands pressing on sides of chair
Second time down lower on back, hands underneath chair.
Very long holds.
Urdhva D
Feet up on two blocks or bench and body on bolster.
Helfp each other up, walk in. did many times.
Long setu banda with brick under sacrum and feet wide on boslter at wall.
Dandasana
BK.
BK folded forward on bolster supported by chair,
JS turning to get sides of torso level, bolster support as need,
UVK then Parivritta prep with elbow inside knee
MI
M3 don’t bring knee way across body. Wrapping is important to fix the neck.
Paschimottanasana.
Halasana feet on chair
Sarvangasana
Eka Pada
Parsva
Supt Konasana
Parsva Halasana
I think we folded forward in Sukasana and rested head on chair, elbows higher than shoulder.
Savasana
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