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Tuesday 10:00 Spine Releasing Sequence

November 12, 2013 by Sue 2 Comments

adho mukha virasana

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.

supta padangusthasana

3. Urdhva prasarita padasana 90 degrees with strap [picture does not show strap]

urdhva hasta padasana

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

adho mukha svanasana

6. Uttanasana – hands on top of chair, sliding chair away while looking forward (similar spine work as dog pose above)

DSC_0024_2_3

7. Bharadvajasana on the chair

chair bharadvajasana

8. Malasana on the chair (sitting, bending forward, dropping head)

9. Savasana – lower legs on chair

10. Jathara – bent knees

jatara parivartanasana

***set of quiet standing poses emphasizing elongating anterior and posterior spine:

11. Utthita Trikonasana

uttitha trikonasana

12. Utthita Parsvakonasana

utthita parskakonasana

13. Prasarita Padottanasana

prasarita padottanasana

14. Adho Mukha Svanasna (classic)

adho mukha svanasana

 

15. Adho Mukha Virasana

adho mukha virasana

16. Legs up wall

17.Savasana

Pose190

Filed Under: Class Sequences

Comments

  1. Premalatha says

    April 1, 2017 at 12:44 am

    Brilliant! Love it.

    Reply
    • Sue says

      April 1, 2017 at 5:27 pm

      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

      Reply

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Activity and passivity must go together in asanas.

— BKS Iyengar

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