Preparatory backbends help to get your spine and back muscles ready. Build your foundation to learn the areas of your body that need to be used for full backbends. You won’t be going up into the full bridge pose. It’s a great sequence when you want the feeling of backbends without going to through a full cycle.
We start in Supta Baddha Konasana before moving into Upward Dog, and Downward Dog on the breath. Then we move to Half-Utthanasana with hands to the wall. We open the upper back and shoudlers with hands to Urdhva Badanguliasana and Namasakar.
We then move to Headstand Preparation followed by full Salamba Sirasana (Headbalance). We follow this with 2 repetitions of a cycle of poses: Urdhva Hastasana, Utthanasana, Adho Mukha Svansana (downward dog), Utthanasana, Urdhva hastasana.
We move to another cycle: a movement between Adho Mukha Svanasana (downward dog) and Urdhva Mukha Svanasana (upward dog).
Salabasana variation follows, then full Salabasana.
We move into Ustrasana, then Ustrasana with the support of a bolster and then Setu Bandha Sarvangasana with and without the support of a block.
Chatush Padasana is repeated 3 times without support, once with a brick to extend the lower back. Pixie guides you through using Utthanasana with a brick to release the lower back and Virasana forwards over a brick.
We finish the sequence with Ardha Halasana (Half halasana) and Savasana.
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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.