This sequence uses poses that work into the legs and hips to help prepare the upper back to come into the backbend poses. Backbends need leg stability as a foundation to be able to lengthen the spine and open the chest. Notice at the end how you may feel uplifted and energised, whilst still feeling quiet and clear.
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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.