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.
View sequence
Over bolster or blanket.
Hands the floor.
Adho Mukha Svanasana to Forward Virasana. Repeat synchronising movements to the breath.
To the wall or work on your free balancing.
To the wall or work on your free balancing.
Keep the chest lifted, buttocks towards the floor.
Take the dorsal spine deep in as you bend the front knee. Turn the head to look up towards the fingers.
Keep the legs straight and active as you extend the trunk towards the floor.
Keep back of the shoulders well lifted. Heels in line over the buttocks.
When turning to the right, resist the outer right upper arm forwards. Turn to full capacity.
Roll the buttocks down. Keep the elbows lifted.
Slide the trunk forwards until the waist comes in line with the arms.
Bring the back ribs parallel to the floor. Fingers back over toes to capacity.
Lift the shoulder blades up and press the big toes down into the floor.
From floor. Use bricks as needed. Hold to capacity.
Join the palms in front of the sternum, roll the shoulders back and curve back maximum. Let the legs be your anchor.
Walk down the wall to capacity and then come back up.
Feet parallel. Use extra blanket height as needed to get an even curve of the spine.
Elbows to the wall. Walk the feet out.
From Urdva Dhanurasana with blocks. Elbows to wall. Elbows to center.
Walk hands down wall towards the feet. Keep back of the thighs well lifted.
Draw the heels back and down to start to release the back.
Brick between the thighs. Release the back.
Keep both buttocks in line with each other as you turn to the side.
Brick between thighs.
Brick in front of chest, resting from naval to sternum on the block.
Without brick.
Without brick. Roll the buttocks back. Let the head rest down. Quieten the eyes.
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.
Keep belt around heel. Take leg out to the side. Roll opposite waist and shoulder to floor.
Supported, use chair or bench.
With head support.
Head supported.
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Save and print
You are welcome to download the sequence and print and distribute it freely. 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.
Pixie is the founder of Yoga Vastu and runs the Balmain Iyengar Yoga Studio in Sydney, Australia. She has over 45 years of teaching experience and regularly runs teacher training courses. She regularly teaches workshops in Europe and New Zealand.