Wednesday: Back bend Sequence

Virasana
Sitting on folded blanket, small fold

Bhaliguilasana in Virasana
Arms overhead keeping the buttocks down
Arms moving backwards

Barvadrasana?

Tadasana 
Move things back
Keep buttocks down
Pelvis up
Abdomen inward

Utkatasana

Bhaliguasana in Tadasana
Arms overhead keeping the buttocks down
Arms moving backwards

Adho Mukha Svanasana
Hands on slanted blocks (highest height) against the wall

Adho Mukha Svanasana
w/o blocks, butterfly hands on floor
Thumb and pointer tips flush against wall
Head rests on floor

Pincha Mayurasana
Hands alongside 2 blocks – one highest height thin side next to block at shortest height
Bring legs into AMS making sure shoulders don’t go past elbows
Bring legs up moving buttocks upward and abdomen back

Dhanurasana 
Lie prone
Belt below elbows
 Lift torso and extend arms backward
Keep legs on floor

Urdhva Dhanurasana
Chair few inches away from wall, facing away
Quarter folded mat over back rest
Bolster upright on back rest
Feet pressing into legs of chair
Move into asana bringing hands down on wall

Eka Pada Supta Virasana
One leg in Virasana, other in Marichyasana
Move buttocks toward heels

Adho Mukha Virasana
Bring bolster against abdomen

Adho Mukha Virasana
Moving bolster and torso parallel with both left then right thigh

Marichyasana w/ Upvista Konasana
One leg in Marichyasana, other in Upvista Konasana

Cross Bolsters
2 blocks next to each other mid-height flush against wall
Bolster horizontal to mat
3 folded blankets perpendicular to mat on top of bolster
One block shortest height wide side next to bolster near wall side
Sit on top of folded blankets which are resting on block
Two blankets few inches away from bolster for head
Shoulders rest on floor

Supta Swastikasana
Legs in airLegs on bolster from cross bolsters asana

Savasana