Devon is leading us in 16 backbends for 2016
Supta Virasana
*Supported paryankasana
AMVira
AMSvana
Urdhva hastasana
Urdhva baddhanguliyasana
Prasarita padottanasana
AMS
AMVrk
Sirsasana
AMVrk
Trikonasana at wall, angular pose
Parsvakonasana, front foot to wall, block under hand
Parivrtta trikonasana
*Virabhadrasana I, leg preparation at wall
*Vira I complete
Tadasana extending chest up to ceiling keeping lumbars flat.
*Standing upright back arches to wall. Arms in urdhva hastasana, arching over
*Ustrasana at wall, 4-5x gradually going to full pose
*Chair backbend, rolled mat on top of chair facing away from wall, head toward wall. Sit on chair, then Roll over the chair top.
*Second chair backbend: same chair position but feet to wall, scapulae on chair, then roll over to u. dhanurasana, taking hands onto front chair legs. Then walk feet in and stand up.
*Pincha mayurasana, working toward
*vrschikasana I and *II, and *shayanasana.
*Urdhva dhanurasana from floor, repeat several times, walking in as possible toward *chakrasana.
*Work toward kapotasana on chair or from floor,
*Dropovers from tadasana to urdhva dhanurasana
*Dropovers to kapotasana
*Hanumanasana
Bent knee jathara parivartanasana
Pavanmukhtasana two legs at once
AMS
Uttanasana, parsva uttanasana
Chair Sarvangasana/Halasana
Crossed legs, foreward bend, head supported
Savasana calves on chair seat.
Supta Virasana
*Supported paryankasana
AMVira
AMSvana
Urdhva hastasana
Urdhva baddhanguliyasana
Prasarita padottanasana
AMS
AMVrk
Sirsasana
AMVrk
Trikonasana at wall, angular pose
Parsvakonasana, front foot to wall, block under hand
Parivrtta trikonasana
*Virabhadrasana I, leg preparation at wall
*Vira I complete
Tadasana extending chest up to ceiling keeping lumbars flat.
*Standing upright back arches to wall. Arms in urdhva hastasana, arching over
*Ustrasana at wall, 4-5x gradually going to full pose
*Chair backbend, rolled mat on top of chair facing away from wall, head toward wall. Sit on chair, then Roll over the chair top.
*Second chair backbend: same chair position but feet to wall, scapulae on chair, then roll over to u. dhanurasana, taking hands onto front chair legs. Then walk feet in and stand up.
*Pincha mayurasana, working toward
*vrschikasana I and *II, and *shayanasana.
*Urdhva dhanurasana from floor, repeat several times, walking in as possible toward *chakrasana.
*Work toward kapotasana on chair or from floor,
*Dropovers from tadasana to urdhva dhanurasana
*Dropovers to kapotasana
*Hanumanasana
Bent knee jathara parivartanasana
Pavanmukhtasana two legs at once
AMS
Uttanasana, parsva uttanasana
Chair Sarvangasana/Halasana
Crossed legs, foreward bend, head supported
Savasana calves on chair seat.
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