Skip to main content

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.

View sequence

Supta Baddhakonasana
Reclining Bound Angle Pose
3-5 minutes
Join your feet together, your heels pressed to your pelvis. Lie back over a bolster or other form of support. Relax and let your chest open. If necessary, use a strap to hold your feet in place.
Virasana Forward
Downward-Facing Hero Pose
1 minute
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 head on the floor or on a block.
Adho Mukha Svanasana
Downward-Facing Dog Pose
On the breath.
Press evenly into your hands and feet. The main aim is to elongate the back of your body while lifting your hips up as high off the ground as possible. If necessary, bend your knees a little but stay strong in the legs.
Tadasana
Mountain Pose
30 seconds
Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.
Urdhva Baddanguliyasana
Upward Salute with Interlocked Fingers
30 seconds per side
Stretch your arms in front of you and interlock your fingers. Turn your palms inside out and lift your arms up overhead, making sure to keep your shoulders open. Change the interlock of your fingers and repeat.
Paschima Namaskar
Reverse Prayer Pose
30 seconds
Stand in Tadasana and spread your arms outward. Then bring your hands behind your back, join your palms together, and walk them up to capacity. If you lack wrist mobility, you can also simply grab hold of your elbows.
Gomukhasana Arms
Cow Face Pose
30 seconds
Extend your left arm up and the right one down. Bend your elbows and reach your hands toward each other from behind. If clasping them is not possible, use a belt or strap. Pull your elbows in opposite directions. Repeat on both sides.
Adho Mukha Svanasana
Downward-Facing Dog Pose
45 seconds
Press evenly into your hands and feet. The main aim is to elongate the back of your body while lifting your hips up as high off the ground as possible. If necessary, bend your knees a little but stay strong in the legs.
Adho Mukha Vrksasana
Handstand
15-30 seconds
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.
Parsvottanasana
Intense Side Stretch Pose
45 seconds
Place your feet one leg-length apart, your back foot angled out slightly. Keep your legs straight as you start to fold over your front leg, maintaining a concave spine for as far into the bend as possible.
Prasarita Padottanasana (Concave Spine)
Wide Legged Forward Bend with Concave Spine
1 minute
Spread your weight evenly between your feet and keep your back straight as you tip from your hips, placing your hands on the floor, blocks, or chair seat, depending on your flexibility.
Salamba Sirsasana Wall Support
Headstand 1
5 minutes
Activate your shoulders and upper back muscles as you lift your body up into inverted balance. Use the wall for support if necessary.
Dhanurasana
Bow Pose
10-25 seconds
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.
Ustrasana
Camel Pose
15-20 seconds
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.
Chatushpadasana
Four-Footed Pose
20 seconds
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.
Setu Bandha Sarvangasana
Shoulder Supported Bridge
1.5 minutes
Start by lying down. Press your shoulders into the floor, using them as leverage to lift your hips up to capacity. Use your hands to support your back and allow yourself to go into a deeper stretch. You can also place a block below your lumbar spine for support.
Adho Mukha Svanasana
Downward-Facing Dog Pose
45 seconds
Press evenly into your hands and feet. The main aim is to elongate the back of your body while lifting your hips up as high off the ground as possible. If necessary, bend your knees a little but stay strong in the legs.
Uttanasana
Standing Forward Bend
1-2 minutes
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.
Virasana Forward
Downward-Facing Hero Pose
45 seconds
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 head on the floor or on a block.
Supta Padangusthasana I
Reclining Hand-to-Big-Toe Pose
30 seconds per side
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.
Supta Padangusthasana II
Reclining Hand-to-Big-Toe Pose
30 seconds per side
Press your back body down. Point kneecap and toes on your left leg upward, as you stretch your right leg out to the side. Use a belt if necessary.
Halasana
Plough Pose
5-7 minutes
Use support under your shoulders. 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.
Virasana Forward
Downward-Facing Hero Pose
1-2 minutes
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 head on the floor or on a block.
Savasana
Corpse Pose
5 minutes
Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.