Advanced Backbend/Inversion Practice

Rope Shirshasana
• alternate pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Right-Angle Shoulder Stretch
• elbows and forearms at wall at hip height, hips over heels to make a right angle shape

Half Down Dog/Half Up Dog on chair
• place chair against wall
• hands on chair with arms extended
• legs straight, heels on floor
• roll forward onto tops of feet for half up-dog
• 3-5 reps

Shalabhasana Sequence 1
• legs on floor
• lift trunk
• variation 1: arms by sides, hands on floor
• variation 2: arms out to sides
• variation 3: arms alongside ears
• variation 4: hands behind head

Shalabhasana Sequence 2
• trunk and head down
• raise one leg and then the other
• variation 1: arms by sides, hands on floor
• variation 2: arms out to sides
• variation 3: arms alongside ears
• variation 4: hands behind head

Shalabhasana Sequence 3
• trunk and head down
• raise both legs
• variation 1: arms by sides, hands on floor
• variation 2: arms out to sides
• variation 3: arms alongside ears
• variation 4: hands behind head

Shalabhasana Sequence 4
• trunk, head and legs raised
• variation 1: arms by sides
• variation 2: arms out to sides
• variation 3: arms alongside ears
• variation 4: hands behind head

Adho Mukha Shvanasana (Downward Facing Dog pose)

Shirshasana Sequence
• Shirshasana 1
• Baddha Konasana
• Pindasana with Baddha Konasana legs
• Prasarita Padottana Shirshasana
• Urdhva Dandasana
• Eka Pada Shirshasana
• Parshvaikapada Shirshasana
• Parshva Shirshasana
• Parshva Vajra Shirshasana
• Parivrtta Baddha Konasana
• Prasarita Padottana Shirshasana into Parivrttaikapada Shirshasana

Adho Mukha Shvanasana (Downward Facing Dog pose)

Supta Virasana (Reclined Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog pose)

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Laghuvajrasana (Little Thunderbolt Pose) over chair

Parshva Dhanurasana (Side Bow Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Purvottanasana (Intense East Stretch Pose)
• table top variation

Purvottanasana (Intense East Stretch Pose)
• full pose

Kapotasana (Pigeon Pose) over chair

Padangustha Dhanurasana (Big Toe Bow Pose)

Sarvangasana (Shoulder Stand)
• Eka Pada Setu Bandha (Single Leg Bridge Pose) via drop-back
• Setu Bandha (Single Leg Bridge Pose) via drop-back

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

Tags: Advanced