Skip to main content

Backbend Sequence for Experienced Students

A backbend sequence for experienced level 2 and above

Contents

Introduction

Pixie has created a sequence for all levels. We work through some starting sequences, inversions and poses to strengthen the thighs. We work into a full backbend sequences including Urdva Dhanurasana, Dvi Pada Viparita Dandasana, Kapotasana.

Equipment required

  • 1 x mat
  • 2 x brick
  • 1 x bolster
  • 1 x chair

View sequence

Supta Virasana
Supta Virasana
3 minutes

Over bolster or blanket.

Uttanasana
Uttanasana
1 minute

Hands the floor.

Adho Mukha Svanasana
Adho Mukha Svanasana
6-8 times

Adho Mukha Svanasana to Forward Virasana. Repeat synchronising movements to the breath.

Adho Mukha Vrksasana
Adho Mukha Vrksasana
30-60 seconds

To the wall or work on your free balancing.

Pincha Mayurasana
Pincha Mayurasana
30-60 seconds

To the wall or work on your free balancing.

Utkatasana
Utkatasana
30-45 seconds (2 repeats)

Keep the chest lifted, buttocks towards the floor.

Virabhadrasana I
Virabhadrasana I
30-45 seconds

Take the dorsal spine deep in as you bend the front knee. Turn the head to look up towards the fingers.

Prasarita Padottanasana (Head Down)
Prasarita Padottanasana (Head Down)
45-60 seconds

Keep the legs straight and active as you extend the trunk towards the floor.

Sirsasana
Sirsasana
5-7 minutes

Keep back of the shoulders well lifted. Heels in line over the buttocks.

Parsva Sirsasana
Parsva Sirsasana
30-45 seconds per side

When turning to the right, resist the outer right upper arm forwards. Turn to full capacity.

Virasana Forward
Virasana Forward
30-60 seconds

Roll the buttocks down. Keep the elbows lifted.

Urdhva Mukha Svanasana
Urdhva Mukha Svanasana
30-45 seconds (3 repeats)

Slide the trunk forwards until the waist comes in line with the arms.

Ustrasana
Ustrasana
5-6 breaths (2 repeats)

Bring the back ribs parallel to the floor. Fingers back over toes to capacity.

Chatushpadasana
Chatushpadasana
30 seconds (2 repeats)

Lift the shoulder blades up and press the big toes down into the floor.

Urdhva Dhanurasana
Urdhva Dhanurasana
20-45 seconds (6 repeats)

From floor. Use bricks as needed. Hold to capacity.

Standing Back Arch
Standing Back Arch
3-5 breaths (2 repeats)

Join the palms in front of the sternum, roll the shoulders back and curve back maximum. Let the legs be your anchor.

Urdhva Dhanurasana
Urdhva Dhanurasana
Own pace (2 repeats)

Walk down the wall to capacity and then come back up.

Dvi Pada Viparita Dandasana (Over chair with Knees Bent)
Dvi Pada Viparita Dandasana (Over chair with Knees Bent)
30-60 seconds

Feet parallel. Use extra blanket height as needed to get an even curve of the spine.

Dvi Pada Viparita Dandasana with Support
Dvi Pada Viparita Dandasana with Support
30-60 seconds

Elbows to the wall. Walk the feet out.

Dvi Pada Viparita Dandasana with Support
Dvi Pada Viparita Dandasana with Support
30-60 seconds

From Urdva Dhanurasana with blocks. Elbows to wall. Elbows to center.

Kapotasana
Kapotasana
2 repeats

Walk hands down wall towards the feet. Keep back of the thighs well lifted.

Adho Mukha Svanasana
Adho Mukha Svanasana
30 seconds

Draw the heels back and down to start to release the back.

Uttanasana
Uttanasana
1-3 minutes

Brick between the thighs. Release the back.

Parsva Uttanasana
Parsva Uttanasana
10 seconds per side (2 repeats)

Keep both buttocks in line with each other as you turn to the side.

Adho Mukha Svanasana
Adho Mukha Svanasana
30-60 seconds

Brick between thighs.

Virasana Forward
Virasana Forward
30-60 seconds

Brick in front of chest, resting from naval to sternum on the block.

Adho Mukha Svanasana
Adho Mukha Svanasana
30-60 seconds

Without brick.

Virasana Forward
Virasana Forward
30-60 seconds

Without brick. Roll the buttocks back. Let the head rest down. Quieten the eyes.

Supta Padangusthasana I
Supta Padangusthasana I
1-1.5 minutes

Lie on your back. Both feet into the wall. Bend right knee and take the right leg up 90 degress with belt around the heel.

Supta Padangusthasana II
Supta Padangusthasana II
1-1.5 minutes

Keep belt around heel. Take leg out to the side. Roll opposite waist and shoulder to floor.

Halasana
Halasana
5-10 minutes

Supported, use chair or bench.

Simple Cross Legs Forward
Simple Cross Legs Forward
30-60 seconds per side

With head support.

Savasana
Savasana
5 minutes

Head supported.