In this backbends class we continue to build on the work we’ve been doing in this course so far. Namely, spreading the collarbones. However, in this class we’ll introduce an extra nuance. We’ll be working on identifying a very subtle but important difference: the difference between spreading the collarbones and spreading the side of the neck towards the shoulders. We’ll be looking at what these two similar actions bring to the shoulders and arms.
As usual, begin in Supta Virasana, shift forward into Virasana Forward, and sit up for the invocation. Today, we’ll be using the invocation as provided by the Iyengar Yoga Association of Canada. Though the invocation to Pantajali is standard, it comes in a few variations, most of them having to do with subtle differences in intonation. It’s worthwhile to study the differences and see what they bring.
Stand up, then fold forward in Uttanasana. This is the pose that allows you to transition from your day into the practice. Visualise yourself gathering the ingredients necessary for the practice as you stand in this pose and let your spine extend gently as you fold deeper and deeper.
Walk your feet back into Adho Mukha Svanasana, then shift into Virasana Forward, then back into Adho Mukha Svanasana. As you’re doing this pay attention to the the difference between spreading the collarbones and spreading the side of the neck towards the shoulders. Stay focused on observing this difference throughout the class, especially when we go into poses that activate the shoulder and collarbone area.
Stand up for Utthita Hasta Padangusthasana 1 with the foot pressed to the wall.
Then, bring your foot down. Come up into Adho Mukha Vrksasana: the first inversion of the day. Release in Uttanasana, then go up into Pincha Mayurasana. Come down, then try going up into Pincha Mayurasana again but with a block between your hands. Come down again and go straight into Sirsasana Preparation. Then, with the block between your hands, go up into full Sirsasana. Notice how similar this pose is to Pincha Mayurasana when done this way. What are the subtle differences? What did your shoulders and collarbones do? Now, come down and go up again, this time without a block. Now what changed? Stay up in Sirsasana and bring your legs into a Baddha Konasana position. Then, come down and release in Virasana Forward.
Then, go into Utthita Trikonasana, first with the hand on the hip, then raising the arm up, spreading through the collarbones. Then, Virabhadrasana 1 with the hands against the wall to allow for even spread across the collarbones.
Go into Utkatasana, first with your back against the wall, then without wall support.
Begin the backbend section of the class with a few repetitions of the Adho Mukha Svanasana to Urdhva Mukha Svanasana transition, adding blocks under your hands for the last pose of the final repetition.
Shift into Salabhasana. Repeat this pose two times, focusing once more on the nuance we resolved to focus on at the beginning of the class. Then, go into Dhanurasana and repeat this pose three times. Repeat Ustrasana three times, with a block between your legs. Then comes Setu Bandha Sarvangasana with a block between the feet, repeated four times. Chatushpadasana twice. The most attention will be dedicated to Urdhva Dhanurasana which we’ll repeat eight times. With every repetition try to go deeper while also asking yourself, Is this okay? is this too much? Be honest in your replies; don’t overstretch yourself. Now see if you can go even deeper, shifting into Kapotasana, then back into Urdhva Dhanurasana, repeating this transition three times.
We finish the backbend section in Eka Pada Raja Kapotasana 1.
Stand up and fold forward in Uttanasana with your arms interlocked over your head. Let gravity draw you down through the crown of your head. Then, walk your hands over to the side: Parsva Uttanasana. Walk out into Adho Mukha Svanasana, then released in Virasana Forward. Breathe your collarbones open.
Lie down for Supta Padangusthasana 1 and 2. Then, flip over into Ardha Halasana with your legs on a chair. Come down; lie down over a bolster to open up the chest and release the spine gently. Virasana Forward over a bolster.
Finish in Savasana.
Video stills from this sequence
