Happy Birthday to Becky, one of my favorite people! I've taught saxophone to two of her amazing children, Ben and Katie, and now I have the pleasure of working with Becky in yoga class every Thursday.
Here's the backbend sequence we practiced in her honor:
Supta Baddha Konasana with the shoulderblades on a block in the "Dandasana" position crosswise - press the shoulderblades into the back body to bring the dorsal spine in and open the chest, press the outer heels together to stretch the knees apart to open the inner thighs
Paryankasana with the block in the "Tadasana" position spinewise in the upper thoracic spine and with the legs straight in Dandasana position - begin with the hands interlaced behind the head and then if the neck feels good take the arms into Urdhva Hastasana position (toward the floor), press the thighs down to lengthen the trunk
Supta Virasana with buttocks and trunk on support, knees supported on blankets if necessary, then take one leg up into Supta Padangusthasana I - keep the tailbone in and the thighs stretching forward, move the shoulderblades into the back to lift the dorsal spine and open the chest. When the leg is extended in Supta Padangusthasana I, keep the lumbar long (the leg won't come up as high) and the opposite knee down
Paryankasana - press the buttock bones, forearms, and crown of the head down to lift the shoulderblades and dorsal spine up
Bekasana - first one leg bent, opposite hand in Chaturanga Dandasana position; then one leg bent, turning palm of hand forward; then both legs - keep the tailbone in and the front-groins down!, move the upper arms up as you bring the shoulderblades into the back to take the the dorsal spine in and open and lift the chest, stretch the thighs back
Dwi Pada Viparita Dandasana on a chair - first with two lengthwise folded blankets under the front legs of the chair, arms through the chair holding the back legs of the chair, feet at the wall; next same but with the two blankets under the back legs of the chair - move the upper arms down and the shoulderblades in to open the chest, press the thighs down and move the tailbone in
Eka Pada Viparita Dandasana on a chair - foot belted, taking the arms into Urdhva Hastasana position (toward the floor) - move the shoulderblades and dorsal spine in to open the chest, press the lifted-leg's femur into the hamstring and press the opposite thigh down
Pinca Mayurasana - first prep, with partner lifting trapezius with their shins, making sure shoulders stay above elbows; then full pose at the wall - press the forearms down to move the shoulders up and dorsal spine in, lift the thighs and groins up as you walk in on your toes, then kick up and extend up through the legs and move the buttocks toward the heels to lengthen the trunk up
Sirsasana - also Ekapada Sirsasana - press the forearms down to lift the shoulders and to take the dorsal spine in, extend up through the legs and lift the buttocks, keep these these actions as you extend one leg half-way down, press the forearms down to lift the shoulders as you re-join the feet
Adho Mukha Virasana
Adho Mukha Svanasana
Ekapada Rajakapotasana preparation - "shin up the wall" with the toes tucked under, knee under the heel, hand holding a chair - move the tailbone in and lift the pubic bones up as you bent your forward knee, keep moving that foot forward as you move the buttocks down, pull the chair down to lift and open the chest
Front leg in Ekapada Rajakapotasana on a chair at a wall, back leg straight as in Vimanasana (toes tucked under) - draw the outer thighs into the hip sockets to pin the femurs in and lift the trunk, lift the back-leg's inner thigh up, draw the upper arms back and shoulderblades and dorsal spine in to open the chest
Ekapada Rajakapotasana with back toes at the wall and buttock supported on bolster or folded blanket, belt the back foot - pull the outer thighs into the hip sockets to lift the trunk, move the tailbone in and the pubic bones up to lengthen the lumbar spine, move the shoulderblades and dorsal spine in to open the chest, holding the belt near the ankle, rotate the down and laterally then up to further open the chest, take the 2nd hand up to meet the 1st one
Adho Mukha Svanasana
Supported Halasana on a chair - thighs supported on the chair seat with blankets
Savasana
