15 Backbends for 2015

 Advanced Practice starts back Friday.   Anne will lead the  Annual New Year Backbend practice.  I think we started this way back in 2010.   So  this is the sixth annual!

Here’s  the  15  backbends for  2015  sequence.   It is more or less what I attempted to get through on Saturday  with  a  few more fun  additions.  (if you count the backbend actions in the standing poses and  supta virasana it is actually a few more than 15. 

Calf, ankle, and  foot  mashing

AMS  (with support)  blocks for  hands and for  elbows

Utt 

Static Rope   straight arm and  elbows (1 and 2)

Rope 1  (3)

Tadasana
Arm circles with strap

Gomukasana  arms

AMS

Parsvotasana concave back hands on blocks and  on hips   Emphasize  backbend action in chest    

AMS

Vira I hands on hips and up right   

Parsvakonasana   rope for top and bottom arm

Parighasana rope  for  top  arm  bent leg and strap

Ustrasana  at rope wall,  working hamstring buttocks a lot.     (4)

AMS

AMVrk

PM

Sirsasana

Paryanksansana  (5)

Supta Virasana 

Padmasana
Matysasana   (6)

Salabasana  (7)

Makarasana  (8)

Dhanurasana  (9)

Parsva D  (10)

Bhekasana   (11)

Urdhva  D  from  Chair  (12)

From Two bolsters

Dwi pada  on  Chair various stages (13)

Dwi  Pada from floor  (14)

Kapotasana (15) 

A variety of  chair  twists

Chair Halasana

Sarvangasana  and  Cycle 
or Viparita  Karani  instead  

Savasana