Skip to main content

Backbend sequence to develop your foundations


This class helps to build on your foundations with a focus on backbends. A sequence for students with 3-9 months experience with Iyengar yoga, and beyond.

Backbend sequence to develop your foundations

A sequence for general or level 1 students with a focus on backbends

This class focuses on backbends in the Iyengar method and is intended for students that have completed a beginners course at a certified Iyengar yoga studio. Pixie Lillas guides students with 3-9 months experience through a series of simple backbend poses. The class allows you to build on the work that you would have already done in a beginners course.

We start out in Supta Swastikasana, reclining over a bolster, Virasana forwards, Uttanasana and Adho Mukha Svanasana (Dogpose).

We move to Adho Mukha Vrksasana (full arm balance) preparation with the feet to the wall. Then come standing poses: Trikonasana, Virabhadrasana 1, Parsvottanasana, and Prasarita Paddotanasana with concave spine to prepare the upper back.

We move to headstand preparation, including walking the feet up the wall. We repeat Adho Mukha Svanasana (dogpose) and Urdhva Mukha Svanasana (downward dog) twice before moving into the backbend sequence:

We start wind down the sequence and release the back. Firstly Virasana forwards, Adho Mukha Svasana (dogpose) then on to Halasana with bent knees with chair support, simple cross-leg forwards to the chair. We finish in Savasana.

Video stills from this sequence

Backbends building on your foundations video stills

Equipment required

  • Mat
  • Bolster
  • Chair
  • 4x Blanket

Illustrated sequence of video

Download and print the free illustrated sequence of this video.

View sequence