It is important to remember that you should always modify poses to accommodate your personal needs. The pictures are only a representation of what the pose might be. Not all poses are pictured, you will have to remember the others.
1. Savasana- lower legs on chair
2. Supta padangusthasana 1 and just before that we did the prep (keeping the lifted leg bent toward chest) without and then with sit-up.
3. Urdhva prasarita padasana 90 degrees with strap [picture does not show strap]
4. Lie on back, bend knees toward chest but wide
5. Adho mukha svanasana – hands on chair seat and looking forward to create concave mid/upper back
6. Uttanasana – hands on top of chair, sliding chair away while looking forward (similar spine work as dog pose above)
7. Bharadvajasana on the chair
8. Malasana on the chair (sitting, bending forward, dropping head)
9. Savasana – lower legs on chair
10. Jathara – bent knees
***set of quiet standing poses emphasizing elongating anterior and posterior spine:
11. Utthita Trikonasana
12. Utthita Parsvakonasana
13. Prasarita Padottanasana
14. Adho Mukha Svanasna (classic)
15. Adho Mukha Virasana
16. Legs up wall
17.Savasana
Brilliant! Love it.
Glad you found it useful. Of course, any sequence needs to be tailored to the individual needs of the practitioner. I posted this some time ago for a specific class. I think if I were to do it today it would be a different sequence. Happy practicing! Sue