A Laurie Blakeney inspired backbend sequence

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.

AMS

Virasana LOY foot work

Toes turned under to  Virasana

Virasana to Sukasana work.

Virasana    to  Siddasana

AMS

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

Sirsasana

Parsva Sirsasana  a la  LOY  about three times to each side.

Sarvangasana 

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.

Savasana