Backbend Sequence

Invocation

Discussion on judging body through the thinking mind. 

Ardha Pardva Hastasana

- standing with hand on wall

- rotate wrist so fingers point behind you

Pardva Hastasana

Utthita Trikonasana

- lift from inner wrist

- side up

- deltoid moving down

- mimick same actions from Ardha Pardva Hastasana

Adho Mukha Virasana

- hands on angled block slanted on wall

- roll triceps under

Sun Salutations x10

Urdva Hastasana

Concave Uttanasana

Adho Mukha Svanasana

Uttanasana

Urdvha Hastasana

Dwi Pada Dandasana

- regular 

- arms outstretched then crossed with back of head resting on them

Ardha Urva Danurasana x3

- bolster long resting on back of chair

- hold chair

- feet angled and pressing on bottom of chair legs 

- lift up buttocks

- legs stay parallel

- move into asana then place hands on wall with elbows bent and moving towards each other

- straighten arms and move hands closer to the floor

Removing lethargy 

Cross Bolsters

(combination of Viparita Dandasana & Setu Bandha)

- Rolled blanket under neck which gives a backbend effect 

Viparita Karini

Adho Mukha Virasana

- over lengthwise bolster with abdomen resting on bolster

- turn left

- turn right

Adho Mukha Virasana

- bolster widthwise on ground with forehead resting

- hands touching opposite ends of bolster