Introduction
This session is based on an early backbend sequence that we used to practice with Dona Holleman, which in turn was taken from a practice Dona got from Guruji in the late 60s.
It is no longer as extensive as it was then, and Pixie has added some preparatory or “baby” backbends as they offer a good way to connect to the various parts of a now stiffer and older practitioner. It is a challenging, uplifting, and very satisfying practice to do.
View sequence
Reclining Hero Pose
Lay on your back with your legs bent, your toes pointing backward.
Downward-Facing Hero Pose
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.
Standing Forward Bend
Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.
Downward-Facing Dog Pose
Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.
Forward Facing Hero Pose into Downward Facing Dog Pose
Back and forward transition from Virasana Forward to Adho Mukha Svanasana. Change poses on the breath, attempt to go deeper into each pose with every repetition.
Full Arm Balance (Handstand)
Open your hands into the floor and strengthen your arms as you lift your body up, one leg at a time, into an inverted balance. Use the wall for support if necessary. If pushing yourself up proves to be too difficult, you can walk your feet up the wall.
Standing Forward Bend
Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.
Feathered Peacock Pose
Spread your weight evenly amongst your forearms and activate your shoulders as you lift yourself into this inverted balance. Use wall support if needed. You can also wrap a belt around your arms to keep them steady.
Downward-Facing Hero Pose
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.
Extended Triangle Pose
Keep the toes and kneecap of your left leg pointed forward and, keeping your spine straight and long, stretch over your leg. Place your left hand on your ankle or on a block next to your foot. Look up towards your extended right arm.
Extended Side Angle Pose
Bend your front leg and place your hand by of your foot as you stretch your other arm up and over your head. Pull your waist away from the floor, keep your back straight. Place a block under your hand if necessary.
Warrior I Pose
Angle your back foot outward slightly and straighten your back leg. Lift from your navel up, bring your arms up, and lengthen through the crown of your head. Make sure your front knee and toes are aligned and pointing straight forward.
Wide-Legged Forward Bend
Plant your feet as wide apart as you can. Place your hands on the floor and lengthen forward through your spine. Once you have achieved the concave spine, start to walk your hands backward to capacity, aiming to lengthen and release your spine as evenly as possible.
Headstand 1
Activate your shoulders and upper back muscles as you lift your body up into inverted balance. Use the wall for support if necessary.
One-Legged Headstand Pose
Start in Sirsasana and bring one leg down to the floor. The other leg stays lifted and steady.
Side Headstand
As you hold your balance in Sirsasana, tilt your feet to the side. Use your core to twist to capacity.
Downward-Facing Hero Pose
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.
Downward Facing Dog into Upward Facing Dog
Start in Adho Mukha Svanasana. As you inhale, shift forward and push yourself up into Urdhva Mukha Svanasana. Lift yourself up on your extended arms and point your chest forward.
Bow Pose
As you lie on your belly grab a hold of your feet from behind. Pull the feet as close to your head as possible, bending back to capacity.
Camel Pose
Assume a kneeling position. Then, open your chest and shoulders as you reach back towards your feet. To decrease the intensity of the bend, lay a bolster over your ankles.
Bridge Pose
Start by lying down. Press your shoulders into the floor, using them as leverage to lift your hips up to capacity. You can use your hands to support your back to help yourself to go into a deeper stretch. You can also place a block below your sacrum for support.
Four-Footed Pose
Lie down with your knees bent so that your feet are close to your buttocks. Grab onto your ankles and lift your hips up above the ground. Open your chest up and breathe.
Wheel Pose
Root yourself through your feet and hands as you lift your body up off the floor. You can walk your hands and feet towards each other to capacity.
Two-Legged Inverted Staff Pose
Keeping the feet and forearms firmly rooted, start to lift your hips up off the floor. Make sure your shoulders stay open: this will help you achieve greater opening in the chest and a deeper bend in the back.
Pigeon Pose
Starting in a kneeling position with your back to the wall, walk your hands down the wall towards your feet. Bend to capacity. If you can, grab your ankles and place your head on the soles of your feet.
Scorpion Pose
Keep your shoulders open, shift your weight evenly through your forearms. You can use a chair for support, or go into free balance, bringing your feet onto your head if possible.
Standing Forward Bend
Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.
Intense Side Stretch Pose
Fold into Uttanasana and twist by walking your hands to the side. Grab onto your ankle, push against it to go deeper into the twist.
Downward-Facing Dog Pose
Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.
Reclining Hand-to-Big-Toe Pose
Press your back body into the floor, point the kneecap and toes of your supine leg toward the ceiling, as you extend the other leg up over your hip. Use a belt if needed.
Reclining Hand-to-Big-Toe Pose
Lie down on your back. Point kneecap and toes on your left leg upward, as you stretch your right leg out to the side. Use a belt if necessary. Change sides.
Plough Pose
Use support under your shoulders if necessary. Keeping your shoulders open, lift your hips up high above your head, dropping your feet down behind you. Place your hands on your back to help keep it from rounding.
Simple Cross Legs Forward
Sit with your legs crossed. Keep your sit-bones pointing downward as you fold forward over your legs to capacity, lengthening your spine.
Corpse Pose
Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.
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Save PDF and print
You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.
By Pixie Lillas
