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Dynamic backbend session for general-level students

A dynamic backbend sequence with full Urdhva Dhanurasana for general level students.

Contents

Introduction

A dynamic sequence for general to advanced level students. This sequence is perfect for the start of the day when you need to boost your energy and optimism levels. Backbends help strengthen the back, improve posture, and relieve tension and pain in the back body. All of this can be great at the beginning of the day since it will prepare your back for the hard day ahead. This class can also be great during the weekend: it will help you to stay active and release the tension you have accumulated during the week.

View sequence

Supta Virasana
Reclining Hero Pose
Lay on your back with your legs bent, your toes pointing backward.
Virasana Forward
Downward-Facing Hero Pose
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 forehead on the floor or on a block.
Uttanasana
Standing Forward Bend
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.
Adho Mukha Svanasana
Downward-Facing Dog Pose
Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.
Virasana Forward into Adho Mukha Svanasana
Forward Facing Hero Pose into Downward Facing Dog Pose
Back and forward transition from Virasana Forward to Adho Mukha Svanasana. Change poses on the breath, attempt to go deeper into each pose with every repetition.
Tadasana
Mountain Pose
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.
Adho Mukha Vrksasana
Full Arm Balance (Handstand)
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.
Uttanasana
Standing Forward Bend
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.
Pincha Mayurasana
Feathered Peacock Pose
Spread your weight evenly across your forearms, activate your shoulders, and lengthen your spine as you lift yourself into this inverted balance. Use wall support if needed. You can also wrap a belt around your arms to keep them steady.
Virasana Forward
Downward-Facing Hero Pose
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 forehead on the floor or on a block.
Mini Salute to the Sun Cycle
Start in Tadasana. As you inhale, raise your arms up to the ceiling. As you exhale, fold over into Uttanasana. Walk your feet out into Adho Mukha Svanasana, stretch the back of your body, lift your hips up to capacity. Walk your feet back up into Uttanasana and let your spine release downwards. As you inhale, stand back up in Tadasana.
Utthita Trikonasana
Extended Triangle Pose
Keep the toes and kneecap of your left leg pointed forward and, keeping your spine straight and long, stretch over your leg. Place your left hand on your ankle or on a block next to your foot. Look up towards your extended right arm.
Virabhadrasana I
Warrior I Pose
Angle your back foot outward slightly and straighten your back leg. Lift from your navel up, bring your arms up, and lengthen through the crown of your head. Make sure your front knee and toes are aligned and pointing straight forward.
Adho Mukha Svanasana
Downward-Facing Dog Pose
Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.
Parsvottanasana
Pyramid Pose
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 (Head Down)
Wide-Legged Forward Bend
Plant your feet as wide apart as you can. Place your hands on the floor and lengthen forward through your spine. Once you have achieved the concave spine, start to walk your hands backward to capacity, aiming to lengthen and release your spine as evenly as possible.
Tadasana
Mountain Pose
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.
Salamba Sirsasana Wall Support
Headstand 1
Activate your shoulders and upper back muscles as you lift your body up into inverted balance. Use the wall for support if necessary.
Adho Mukha Svanasana to Urdhva Mukha Svanasana
Downward Facing Dog into Upward Facing Dog
Start in Adho Mukha Svanasana. As you inhale, shift forward and push yourself up into Urdhva Mukha Svanasana. Lift yourself up on your extended arms and point your chest forward.
Dynamic backbend session for general-level students
Cobra Pose
Keep your hips pressed firmly into the floor, your kneecaps pointing straight down, and your toes reaching back. Place your hands right beneath your shoulders and, activating them, lift your chest up off the floor.
Dynamic backbend session for general-level students
Locust Pose
Lie down on your belly. Reach your arms back and lift your legs, head, and chest up off the floor as high as possible, using your core strength.
Dhanurasana
Bow Pose
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
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.
Setu Bandha Sarvangasana
Shoulder Supported Bridge
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.
Chatushpadasana
Four-Footed Pose
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.
Urdhva Dhanurasana
Wheel Pose
Root yourself through your feet and hands as you lift your body up off the floor. You can walk your hands and feet towards each other to capacity.
Uttanasana
Standing Forward Bend
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.
Parsva Uttanasana
Intense Side Stretch Pose
Fold into Uttanasana and twist by walking your hands to the side. Grab onto your ankle, push against it to go deeper into the twist.
Adho Mukha Svanasana
Downward-Facing Dog Pose
Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.
Virasana Forward
Downward-Facing Hero Pose
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 forehead on the floor or on a block.
Supta Padangusthasana I
Reclining Hand-to-Big-Toe Pose
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
Lie down on your back. Point kneecap and toes on your left leg upward, as you stretch your right leg out to the side. Use a belt if necessary. Change sides.
Halasana
Plough Pose
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
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 forehead on the floor or on a block.
Savasana
Corpse Pose
Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.