Janet Workshop Backbends

Tadasana
with block

Uttanasana
with block
pigeon toed

Uttanasana
belt around shoulder blades and knees
fingertips on ground
concave back
look up

Adho Mukha Svanasana
tabletop

Adho Mukha Virasana

Adho Mukha Svanasana
with block

Plank

Adho Mukha Svanasana
2 medium height blocks under hands

Urdhva Mukha Svanasana
padded block under pubic bone
tailbone moving in
then without prop

Backward extension
Seated on chair with mat
then seated on mat in Dandasana
move head back
bolster for head
catch sides of chair
move to sides of back of chair
bring elbows in

Ustrasana
chair to wall
blanket
hips next to chair
facing chair
then in Ustrasana
buttocks next to chair
feet under
then with front body on wall
with bolster resting on shins

Viparita Dandasana
on chair with mat
knees bent
then with block between thighs and belt
straighten legs

Setu Bandha
lie down
knee bent
medium block block between knees
lift hops

(legs tired = legs integral to backbends)

belt arms
lift torso and arms
backbend
bring legs toward headside
lift shoulders

Uttanasana
on chair (head)

Citari Parviasana?

Savasana