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Basic Backbends

July 8, 2012 by Sue

Backbends help keep you healthy and flexible.

This is a basic sequence for a regular practice that emphasizes backbends. It assumes that you have no particular problems or injuries. If you do then you need to adjust or substitute accordingly. Please remember that a yoga practice is just that and it is not a prescription nor should you plan to simply move from one pose to the next to the next without some sort of study and integration for each pose or between the poses as they build up in the sequence. Following a sequence is not like sampling a box of chocolates.

  • (1) Tadasana
    (1) Tadasana
  • (2) Gomukasana
    (2) Gomukasana
  • (3) Trikonasana
    (3) Trikonasana: 2x each side
  • (4) Virabhadrasana I
    (4) Virabhadrasana I: 2x each side
  • (5) Parskotanasana
    (5) Parskotanasana
  • (6) Adho Mukha Svanasana
    (6) Adho Mukha Svanasana: 2x with or without head support
  • (7) Adho Mukha Virasana
    (7) Adho Mukha Virasana: 2x
  • (8) Sirsasana
    (8) Sirsasana: 5 minutes or more
  • (9) Dwi Pada Viparita Dandasana
    (9) Dwi Pada Viparita Dandasana: 3 - 5 minutes
  • (10) Urdhva Mukha Svanasana
    (10) Urdhva Mukha Svanasana: 3x
  • (11) Ustrasana
    (11) Ustrasana: 3x
  • (12) Urdhava Dhanurasana
    (12) Urdhava Dhanurasana: 3 - 6x
  • (13) Adho Mukha Svanasana
    (13) Adho Mukha Svanasana
  • (14) Sarvangasana
    (14) Sarvangasana: 5 minutes or more
  • (15) Halasana
    (15) Halasana: 5 minutes
  • (16) Adho Mukha Swastikasana
    (16) Adho Mukha Swastikasana: To the right, left then center.
  • (17) Savasana
    (17) Savasana

Filed Under: Practice Ideas

Regular practice of yoga can help you face the turmoil of life with steadiness and stability.

— BKS Iyengar

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180 Little Lake Dr #1
Ann Arbor, MI 48103
734-622-9600
sue@yogaspaceannarbor.com

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