Devon is leading Friday. Backbends!

Friday advanced practice: Intermediate Backbends with Some Tactical Twists



Virasana

Parvatasana in virasana

Lolasana several times

Gomukhasana full pose, interlocked legs

Parsvottanasana in gomukhasana

Virabhadrasana I

Parivrtta trikonasana

Paryankasana

Supta virasana (flat or extra lift under the sacrum/tailbone)



Adho mukha svanasana

Adho mukha vrksasana, balancing as possible, jumping with two feet as possible.  Having fun

wherever possible.

Pincha mayurasana palms down and palms up, balancing as possible

Sirsasana

                  Parivrtta ekapada sirsasana



Rope (tractioning, hanging) backbends

Chair backbends or not, as strength permits:

Urdhva dhanurasana pushing up, staying up while remaining calm

Dwi pada viparita dandasana bracing the elbows at the wall and straightening the legs as possible

Approaching the ekapada rajkapotasana poses:

                  Chair supported front hip and spine openers

                  Floor and bolster supported    “   “  “  , back leg straight and bent

Standing backbend work of various sorts, with helpers and props, or without.



Adho mukha svanasana

Adho mukha virasana

Janu sirsasana

Working toward Parivrtta janu sirsasana



Halasana

Sarvangasana

Halasana supported



savasana