Skip to main content

Simple Energizing Backbend Sequence

An uplifting backbend sequence for students with 6-18 months experience

Contents
Time 95 minutes
Level Intermediate

Introduction

Pixie has put together a backbend sequence targeting new and intermediate students. The sequence aims to prepare the legs and the upper back for headstand and backbend work. The sequence concludes with a winding down to release the back and balance the body.

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 bolster
  • 1 x belt
  • 1 x chair
  • 4 x blankets

View sequence

Supta Baddhakonasana
Supta Baddhakonasana
3-5 minutes

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

Virasana Forward
Virasana Forward
1 minute

Forehead extend forward, buttocks to the feet.

Adho Mukha Svanasana
Adho Mukha Svanasana
6-8 times

On the breath. Synchronise movement with the breath.

Tadasana
Tadasana
30 seconds

Stand with arms fully extended downwards. Feet together.

Urdhva Baddanguliyasana
Urdhva Baddanguliyasana
30 seconds per side

Change the interlock of the fingers.

Paschima Namaskar
Paschima Namaskar
30 seconds

Or hold elbows if palms don’t come together.

Gomukhasana Arms
Gomukhasana Arms
30 seconds per side

Gomukhasana Arms
Use belt to hold if needed.

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

Or walk feet up wall if not able to kick up to wall.

Parsvottanasana
Parsvottanasana
45 seconds per side

Remain with concave spine. Hands to floor or to bricks if you can’t reach.

Prasarita Padottanasana (Head Down)
Prasarita Padottanasana (Head Down)
1 minute

Concave spine and then head towards floor.

Salamba Sirsasana Wall Support
Salamba Sirsasana Wall Support
5 minutes

If unable to go up, do preparation, with our without blocks.

Mini Salute to the Sun Cycle
Mini Salute to the Sun Cycle
Repeat 3 times

1. Tadasana with feet apart
2. Urdhva Hastasana
3. Uttanasana
4. Step right foot then left foot to Adho Mukha Svanasana
5. Step L then R foot forward to Uttanasana
6. Urdhva Hastasana back to Tadasana

Adho Mukha Svanasana to Urdhva Mukha Svanasana
Adho Mukha Svanasana to Urdhva Mukha Svanasana
Repeat 2 times

1. Adho Mukha Svanasana
2. Urdhva Mukha Svanasana toes tucked under
3. Adho Mukha Svanasana
4. Urdhva Mukha Svanasana toes extending backwards

Dhanurasana
Dhanurasana
10-25 seconds, 2 repeats

Hold belt if can’t reach ankles. Stretch toes back away from you.

Ustrasana
Ustrasana
15-20 seconds, 2 repeats

Reach both hands to feet. Put a bolster on lower calf if unable to reach.

Keep shins pressing into floor, and backs of knees open 90 degrees. Head in line with shoulders to keep throat soft.

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

Chatushpadasana
Chatushpadasana
20 seconds, 3-4 repeats

Place hands under heels and lift buttocks up. Use belt around ankles if can’t reach.

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

Setu Bandha Sarvangasana
Setu Bandha Sarvangasana
1.5 minutes

Upright brick under sacrum. Keep the knees bent, big toes into floor. Knees point forward.

Uttanasana
Uttanasana
45-60 seconds

Hands to shins or floor, brick between upper thighs.

Release spine as muscles give space to bend down.

Adho Mukha Svanasana
Adho Mukha Svanasana
45 seconds

Brick high up between upper thighs to release the back.

Virasana Forward
Virasana Forward
1 minute

Place brick between navel and sternum so chest rests on brick. Take more height as needed.

Supta Padangusthasana I
Supta Padangusthasana I
30 seconds per side

Belt on heel.

Supta Padangusthasana II
Supta Padangusthasana II
30 seconds per side

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

Halasana (Arms Extended)
Halasana (Arms Extended)
4-5 minutes

Thighs on chair, elbows bent. Sarvangasana support for shoulders.

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.