This class focuses on backbends in the Iyengar method and is intended for students that have completed a beginners course at a certified Iyengar yoga studio. Pixie Lillas guides students with 3-9 months experience through a series of simple backbend poses. The class allows you to build on the work that you would have already done in a beginners course.
We start out in Supta Swastikasana, reclining over a bolster, Virasana forwards, Uttanasana and Adho Mukha Svanasana (Dogpose).
We move to Adho Mukha Vrksasana (full arm balance) preparation with the feet to the wall. Then come standing poses: Trikonasana, Viriabhadrasana 1, Parsvottanasana and Prasarita Paddotanasana with concave spine to prepare the upper back.
We move to headstand preparation, including walking the feet up the wall. We repeat Adho Mukha Svanasana (dogpose) and Urdhva Mukha Svanasana (downward dog) twice before moving into the backbend sequence:
- Setu Bandha with a block
We start wind down the sequence and release the back. Firstly Virasana forwards, Adho Mukha Svasana (dogpose) then on to Halasana with bent knees with chair support, simple cross-leg forwards to the chair. We finish in Savasana.
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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.