We begin this backbends class by taking a few breaths in Virasana Forward before shifting into a seated cross-legged position for the invocations. Here, we get the chance to observe any imbalances and to align our bodies while paying attention to points where we harbour tension.
After the invocations, we move into the more active section of the class. We stand up for Uttanasana, stepping back into Adho Mukha Svanasana. As we hold this pose for a little longer than usual, we give ourselves the chance to see that, when practising yoga, it’s not always just about developing the pose but also about observing the pose as it’s developed. It’s as simple as shifting one’s perspective a little to make the action suddenly take on a whole new meaning. Holding Adho Mukha Svanasana, pay attention to the dull, ‘gray’ points: what needs lengthening?
Then, to lengthen our the muscles in our arms and warm up our shoulders for the inversions that will follow shortly, we will do Virasana Forward and Adho Mukha Svanasana with our hands on tilted blocks placed against the wall.
Standing up now for Utthita Hasta Padangusthasana 1 with a belt to the wall to work on our balance, hip opening, and leg flexibility. To further work on our balance, we then repeat Utthita Hasta Padangusthasana 1 but with our hands up.
Now we move on to the inversions. We begin with Pincha Mayurasana, to the wall or free-balancing, depending on ability. Then we come down for a shoulder stretch before going up into Sirsasana. We begin by warming up in Dolphin Pose before lifting up into the full pose. There, we can also add the one-legged variation for an extra hip and hamstring stretch.
The inversion section is followed by three repetitions of a sun salutation consisting of Uttanasana, Adho Mukha Svanasana, Urdhva Hastasana, and Namaskar. After the last repetition, we will go down into Adho Muhka Svanasana and shift into Urdhva Mukha Svanasana. Repeat this transition twice.
Now, on to the backbends. We warm up with a couple of repetitions of Dhanurasana. Then we move on to two repetitions of Ustrasana, working on increasing our range of motion gradually rather than dropping straight into the full pose. Then, to strengthen our leg muscles and activate our shoulders, we go through seven repetitions of Setu Bandha Sarvangasana with a block placed between our feet. We then place our hands underneath the soles of our feet for Chatushpadasana, repeated two times.
The two more challenging backbends in this class are Urdhva Dhanurasana and Dvi Pada Viparita Dandasana. We will begin by preparing for the first by placing a bolster and blanket over a chair back and rolling ourselves backwards against this setup, increasing our range of motion gradually with every repetition. We then go into the full pose, if flexibility allows it. Dvi Pada Viparita Dandasana is a very advanced backbend and shouldn’t be rushed. It requires great shoulder and hip mobility as well as a flexible back and strong legs. All the backbends that precede it in this sequence are very useful in preparing for it. Before attempting the full pose, it’s a good idea to try it with props. In this case, we will use a chair, holding onto the chair back or legs with our hands.
During the cooldown, we get a chance to observe the changes that this sequence has brought to our range of motion and the dull or ‘gray’ points we identified earlier, during the warmup. We go into Uttanasana, then Adho Mukha Svanasana, then Virasana Forward. Then we lie down on our backs for Supta Padangusthasana with a belt. A chair twist to help release any leftover or built-up tension in the spine, then a couple of minutes in Ardha Halasana over a chair, and finishing in Savasana. This is our chance to reflect on the class. In this final part, we are no longer focussing on big actions. Instead, we notice how even small, subtle adjustments can have a profound effect when we are fully present. What insights arise from this quiet observation? How does it colour the experience of the class as a whole?
Video stills from this sequence
