This summer in Ann Arbor Jeff and I got up early one Thursday to take Laurie’s Early Bird Backbend class, this practice is based on that sequence with some with other additions in bold (most of which I also have learned from Laurie)
Some three hands at wall for Anne’s shoulder standing at wall and AMVira to AMS hand variations on two blocks.
Virasana LOY foot work
Toes turned under to Virasana
Virasana to Sukasana work.
Virasana to Siddasana
Supta Virasana on bolster arms over head
Eka Pada supta virasana on bolster other leg bent in M1 foot on block, arms over head interlock thumbs pull
Rope bhujangasana vertical bolster two or three times
(OTHER ROPE WORK)
Rope dog head supported
Parsva Sirsasana a la LOY about three times to each side.
Parsva Sarvangasana three times to each side
Rope AMS again
Setubandha off two bricks, hang from tailbone (sort of like doing from a stump)
Ustrasana, pelvis to wall, hands to bolster
Ustrasana pelvis to wall, hands to feet
Chair Dwi Pada Intro
Urdhva D Intro
Urdhva D Junior 1 and 2
Chair Dwi pada Junior 1 and 2.
Kapotasana prep bolster at wall, arch back to look at wall a few times, then do with arms overhead and arch back to bolster or floor or however far possible.
Try Kapotasana on chair
Full dwi pada Junior 3
Eka pada rajakapotasana leg variations.
Legs up wall.
Or supported Halasana / chair sarvangasana
Sukasana sitting at the wall.