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Backbends for Newer Students 6-18 Months Experience

A backbend sequence for students with 6-18 months experience.

Contents

Introduction

Pixie has put together a backbend sequence targeting students with 6-18 months experience. This sequence aims to consolidate your basic backbend practice with accessible poses to build your capacity for a fuller backbend practice.

Equipment required

For some of the poses in this sequence the following equipment may be required. As always, replacements can be used where necessary.

  • 1 x belt
  • 4 x blankets
  • 1 x brick
  • 1 x bolster

View sequence

Supta Baddhakonasana
Supta Baddhakonasana
3-5 minutes

Lying over a bolster with head support or 3 blankets folded lengthwise in half, with head support.

Virasana Forward
Virasana Forward
1 minute
Adho Mukha Svanasana
Adho Mukha Svanasana
On the breath.

Alternating downwards to Virasana forwards. Synchronise movement with the breath. Repeat 6-8 times.

Tadasana
Tadasana
30 seconds
Urdhva Baddanguliyasana
Urdhva Baddanguliyasana
30 seconds per side

Change once.

Paschima Namaskar
Paschima Namaskar
30 seconds

Hold elbows if palms don’t come together.

Gomukhasana Arms
Gomukhasana Arms
30 seconds

30 seconds each side.

Adho Mukha Svanasana
Adho Mukha Svanasana
45 seconds

Hands to wall - palms on floor, index finger and thumb to the wall.

Adho Mukha Vrksasana
Adho Mukha Vrksasana
15-30 seconds

Walk feet up wall if not able to kick up to wall - elbows straight.

Parsvottanasana
Parsvottanasana
45 seconds

Concave spine, hands to floor or to bricks if you can’t reach.

Prasarita Padottanasana (Concave Spine)
Prasarita Padottanasana (Concave Spine)
1 minute

Concave and then head towards floor.

Sirsasana
Sirsasana
5 minutes

Preparation with or without blocks if unable to go up.

Dhanurasana
Dhanurasana
10-25 seconds

Hold belt if can’t reach ankles – stretch toes back away from you. Repeat twice.

Ustrasana
Ustrasana
15-20 seconds

Take both hands to feet both at the same time. Put a bolster on lower calf if can’t reach. Keep shins pressing into floor, and backs of knees open 90 degrees. Head in line with the shoulders to keep throat soft.

Come up pressing shins to floor, hips forward, chest forward, head last.

Chatushpadasana
Chatushpadasana
20 seconds

Place hands under heels and lift buttocks up – use belt around ankles if can’t reach. Repeat once.

Second time, hold ankles (or belt to ankles) and lift buttocks and outer hips high up. Big toes onto floor, knees pointing forward.

Repeat 3 to 4 times.

Setu Bandha Sarvangasana
Setu Bandha Sarvangasana
1.5 minutes

Upright brick under sacrum, knees straight, big toes into floor.

Adho Mukha Svanasana
Adho Mukha Svanasana
45 seconds

Place lengthways broad edge of brick high up between thighs.

Uttanasana
Uttanasana
1-2 minutes

Hands to shins or floor, brick for thighs, release spine as muscles give space to go down.

Virasana Forward
Virasana Forward
45 seconds

As you come down to virasana, place brick between navel and sternum so chest rests on brick. Take more height under chest as needed to keep full support. Repeat 2 X.

Supta Padangusthasana I
Supta Padangusthasana I
30 seconds per side

With brick or rolled blanket under outer hip/thigh as going to side.

Supta Padangusthasana II
Supta Padangusthasana II
30 seconds per side
Halasana
Halasana
5-7 minutes

If not able to practise halasana, legs up the wall with 1/3 bolster folded up the wall, blanket on the bolster and feet to wall (60 degree angle for legs) blanket for neck, shoulders to floor.

Virasana Forward
Virasana Forward
1-2 minutes

Over bolster.

Savasana
Savasana
5 minutes

Bolster under knees if back still tight.