*33* Birthday Backbends! Intermediate Class on July 21, 2010

Backbends are FUN! and we did a LOT of them yesterday. Remember to keep your tailbone in, your trunk long, and your chest open. Work on keeping the buttock-hamstring connection strong and the shoulder-neck clarity clear!


Adho Mukha Virasana


Adho Mukha Svanasana


step to Parsvottanasana, walk hands forward, turn to Prasarita Padottanasana (head down), turn to other side of Parsvottanasana with hands forward

Adho Mukha Vrksasana - kick up 10 times per side

"Surya Namaskar"-style jumpings (include Tadasana, Uttanasana, Adho Mukha Svanasana, Chaturanga Dandasana, and Urdhva Mukha Svanasana x6) with feet leaving floor every time!

Shoulder work in Tadasana - Urdhva Hastasana, Urdhva Baddhanguliasana, Gomukhasana arms, Paschima Baddhanguliasana, Paschima Baddha Hastasana, Paschima Namaskarasana

Salabhasana (x3)

Salabhasana II (better look it up in Light on Yoga if you aren't familiar with this version) (x3) - tailbone in!, marry the bottom buttock to the hamstring and the hamstring to the buttock

Dhanurasana (x3)

Ustrasana (x3) - reach back through inner thighs, ankles, big toes

Dhanurasana (x3 - again, I know; it's not a typo)

Dwi Pada Viparita Dandasana on a chair

1. Hands under chair holding back bar, legs straight
2. Arms in Urdhva Hastasana, legs straight
3. Walk hands to front legs of chair, legs bent - outer elbows in, plug arms into shoulder sockets, move shoulderblades toward waist and into the back-body

Urdhva Dhanurasana - on 2 bolsters, or hands on blocks, or from the floor, whatever you need! (x6)

Dwi Pada Viparita Dandasana - elbows at the wall, legs bent (x3) (or repeat Urdhva Dhanurasana x3)


Adho Mukha Virasana
Adho Mukha Svanasana
Adho Mukha Virasana
Parsva Adho Mukha Virasana
Prone Savasana