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Daily sequence focusing on backbends

A nice short session of back opening and backbending poses. Great for mornings before work, busy evenings or even lunchtime sessions! Good core poses, suitable for all levels.

Daily sequence focusing on backbends

Daily short sequence focusing on backbends and back opening poses

Pixie leads you through a sequence of backbends for when you’re short on time, or just want to do a bit of practice in the morning before running out the door. A great routine you can return to regularly.

We start in Supta Virasana and then move to Virasana Forwards. Come up to Adho Mukha Svanasana, Virasana Forwards then Adho Mukha Vrksasana (full arm balance).

Adho Mukha Svanasana (dogpose) and Urdhva Mukha Svanasana (upward dog) lead us into some backbends to the floor: Salabasana one leg at a time, then the full pose; Ustrasana and Chatuschpadasana. We release the back in dogpose and Virasana forwards with hands to the blocks.

To finish we do legs up the walls with bolster support. We bring our legs to Swastikasana before moving into Savasana with bent knees.

Video stills for this Iyengar sequence

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Equipment required

  • Mat
  • Bolster
  • 2x Blanket
  • Belt