Sequence 18 – Backbends – Master Class

Surya Namaskar

Adho Mukha Vrksasana

Utthita Trikonasana

Virabhadrasana II

Utthita Parsvakonasana

Virabhadrasana I

Parivrtta Trikonasana

Parivrtta Ardha Chandrasana

Parivrtta Parsvakonasana

Janu Sirsasana

Parivrtta Janu Sirsasana

Anjanayasana

Hanumanasana

Baddha Konasana

Malasana

Sirsasana

Virabhadrasana I – variations

Adho Mukha Svanasana

Anjanayasana

Adho Mukha Vrksasana

Urdhva Dhanurasana – hands at wall

Chair Dwi Pada Viparita Dandasana – over blanket roll

Chair Dwi Pada Viparita Dandasana – head on blocks

Supta Padangusthasana I

Jathara Parivartanasana – knees bent

Sarvangasana

Paschimottanasana

Ardha Halasana

Chair Savasana

Sequence 17 – Dwi Pada Viparita Dandasana

Adho Mukha Svanasana – hands to wall

Adho Mukha Svanasana – heels to wall

Surya Namaskar

Baddha Hasta Uttanasana

Tadasana – Gomukhasana arm variations

Adho Mukha Vrksasana

Adho Mukha Svanasana – hands to wall

Adho Mukha Svanasana – heels to wall

Utthita Trikonasana

Virabhadrasana II

Utthita Parsvakonasana

Virabhadrasana I

Parivrtta Trikonasana

Parivrtta Parsvakonasana

Parivrtta Ardha Chandrasana

Janu Sirsasana

Parivrtta Janu Sirsasana

Hanumanasana

Baddha Konasana

Malasana

Virasana – Gomukhasana arm variation

Supta Eka Pada Virasana

Chair Virabhadrasana I

Anjanayasana

Eka Pada Rajakapotasana – at wall

Eka Pada Rajakapotasana – forward

Adho Mukha Svanasana to Urdhva Mukha Svanasana 3 x10 cycles

Chair Dwi Pada Viparita Dandasana

Chair Urdhva Dhanurasana – hands at wall

Urdhva Dhanurasana – over bench, arms at wall

Chair Dwi Pada Viparita Dandasana – elbows on floor, hold chair legs

Dwi Pada Viparita Dandasana – elbows at wall

Supta Padangusthasana I

Jathara Parivartanasana – knees bent

Chair Bharadvajasana – 3 variations

Adho Mukha Dwi Pada Upavistha Konasana – vertical bolster

Paschimottanasana

Ardha Halasana

Chair Savasana

Sequence 16 – lower backache 1 ½ hours

Adho Mukha Virasana x 5mins

Adho Mukha Sukhasana x 3mins each side

Uttanasana - over chair back rest x 5mins

Parsva Uttanasana – over chair back rest x 3mins on each side

Adho Mukha Svanasana x 3mins – hands to wall

Prasarita Padottanasana x 5mins

Chair Bharadvajasana x 3mins on each side

Utthita Marichyasana x 3mins each side

Utthita Hasta Padangusthasana I – weights x 2mins each side

Parsva Hasta Padasana – weights x 2mins each side

Malasana – blanket roll on thighs x 3mins

Pavanmuktasana – bench x 5mins

Parsva Pavanmuktasana x 3mins on each side

Urdhva Prasarita Padasana at wall x 5mins

Sequence 15 – 3hours

Adho Mukha Virasana

Tadasana – arm variations

Vrksasana

Utkatasana

Garudasana

Utthita Trikonasana

Virabhadrasana II

Utthita Parsvakonasana

Ardha Chandrasana

Parsvottanasana

Prasarita Padottanasana

Uttanasana

Adho Mukha Svanasana

Supta Padangusthasana I & II

Urdhva Prasarita Padasana

Hanumanasana

Paschimottanasana

Trianga Mukhaikapada Paschimottanasana

Krounchasana

Janu Sirsasana

Eka Pada Upavistha Konasana

Dwi Pada Upavistha Konasana

Paschimottanasana

Virasana – Gomukhasana arms cycle

Adho Mukha Svanasana

Adho Mukha Vrksasana

Sirsasana

Anjanayasana

Supta Eka Pada Virasana

Supta Virasana

Supta Utthita Hasta Padasana – over mat roll

Bhujangsana I

Urdhva Mukha Svanasana – hands on blocks

Ustrasana – blocks between feet – bolster for hands

Dwi Pada Viparita Dandasana – bolsters crossed

Dwi Pada Viparita Dandasana - chair

Urdhva Dhanurasana – bench

Adho Mukha Virasana

Prasarita Padottanasana

Adho Mukha Svanasana

Parsva Uttanasana

Adho Mukha Sukhasana

Parsva Adho Mukha Sukhasana

Chair Bharadvajasana

Parsva Sukhasana

Bharadvajasana I

Marichyasana III

Ardha Matsyendrasana I

Paschimottanasana

Sarvangasana

Halasana

Supta Baddha Konasana

Salamba Purvottanasana

Ardha Halasana

Setubandha Sarvangasana

Viparita Karani

Savasana

Sequence 14 – Restoratives

Supta Eka Pada Virasana x10mins

Supta Virasana x 10mins

Supta Baddha Konasana x10mins

Chair Dwi Pada Viparita Dandasana x 10mins

Sirsasana x 5mins

Chair Viparita Karani Sirsasana x 5mins

Dwi Pada Viparita Dandasana – crossed bolster x 5mins

Urdhva Dhanurasana – over bench x 5mins

Chair Sarvangasana x 10mins

Uttanasana x 5mins

Adho Mukha Dwi Pada Upavistha Konasana x 10mins

Paschimottanasana x 5mins

Ardha Halasana x 10mins

Setubandha Sarvangasana x 10mins

Viparita Karani x 10mins

Chair Savasana x 10mins

Sequence 13 – 2hours

Adho Mukha Svanasana x 5mins

Prasarita Padottanasana x 5mins

Baddha Konasana at wall x 10mins

Dwi Pada Upavistha Konasana forward x 10mins

Anjanayasana x 10mins

Eka Pada Rajakapotasana forward x 10mins

Supta Padangusthasana II x 10mins

Uttanasana – blanket roll x 10mins

Paschimottanasana x 5mins

Janu Sirsasana x 5mins each side

Supta Baddha Konasana x 10mins

Viparita Karani x 10mins

Chair Savasana x 10mins

Sequence 12 – shoulders 1 ½ hours

Chair Dandasana x 5mins

Paschima Parvatanasana x 5mins

Ardha Paschima Baddha Hastasana x 2mins each side

Paschima Baddha Hastasana x 2mins

Vatayanasana (arms only) x 2mins on a side

Gomukhasana (arms only) x 3mins each side

Paschima Namaskar x 2mins

Chair Viparita Karani Sirsasana x 10mins

Chair Dwi Pada Viparita Dandasana x 10mins

Chair Sarvangasana x 10mins

Ardha Halasana x 10mins

Setubandha Sarvangasana x 10mins

Viparita Karani x 10mins

Sequence 11 - 2hours

Adho Mukha Svanasana – hands at wall x 3mins

Uttanasana – hands down x 2mins

Adho Mukha Svanasana – heels to wall x 3mins

Uttanasana – hands down x 2mins

Prasarita Padottanasana x 3mins

Baddha Konasana at wall x8mins

Dwi Pada Upavistha Konasana (arms forward) x 4mins

Dwi Pada Upavistha Konasana (hold feet) x 4mins

Anjanayasana x 8mins

Eka Pada Rajakapotasana forward x 8mins

Supta Padangusthasana II x 8mins

Uttanasana – on slant plank x 5mins

Paschimottanasana x 5mins

Janu Sirsasana x 4mins each side

Paschimottanasana x 5mins

Supta Baddha Konasana x 8mins

Viparita Karani x 8mins

Savasana

Sequence 10 - 3hours

Adho Mukha Virasana

Adho Mukha Svanasana – hands to wall x 2mins

Adho Mukha Svanasana – heels to wall x 2mins

Utthita Trikonasana x 1min on a side

Ardha Chandrasana x 1min on a side

Parsvottanasana x 3mins each side

Prasarita Padottanasana x 5mins

Uttanasana – blanket roll under heels x 5mins

Padagulfasana x 5mins

Virasana with Gomukhasana arm variations x 10mins

Adho Mukha Vrksasana 3x1min

Sirsasana x 10mins

Supta Utthita Hasta Padasana – over mat roll x 5mins

Chair Dwi Pada Viparita Dandasana x 10mins

Supta Padangusthasana I & II x5mins each side

Adho Mukha Sukhasana x 1min on a side

Parsva Sukhasana x 1min on a side

Parivrtta Adho Mukha Sukhasana x 1min each side

Adho Mukha Sukhasana x 1min each side

Paschimottanasana x 5mins

Parsva Dandasana x 1min each side

Parivrtta Paschimottanasana x 1min each side

Paschimottanasana x 2mins

Chair Bharadvajasana x 2mins on a side

Chair Viparita Karani Sirsasana x 10mins

Chair Niralamba Sarvangasana (5mins) –

Chair Viparita Karani (5mins) – then, Akunchasana (5mins)

Ardha Halasana x10mins

Setubandha Sarvangasana x 10mins

Viparita Karani x10mins

Sequence 9 - Restoratives

Adho Mukha Virasana x5mins

Adho Mukha Sukhasana x 10mins

Adho Mukha Svanasana – hands to wall x 3mins

Adho Mukha Svanasana – heels to wall x 3mins

Prasarita Padottanasana x 5mins

Sirsasana x 5mins

Dwi Pada Viparita Dandasana – cross bolster x 5mins

Chair Uttanasana x 5mins

Chair Parsva Uttanasana x3mins each

Chair Niralamba Sarvangasana (5mins) – Viparita Karani (5mins) – Akunchasana (5mins)

Paschimottanasana x 5mins

Dwi Pada Upavistha Konasana x 10mins

Janu Sirsasana x10mins

Paschimottanasana x 5mins

Parsva Pavanmuktasana x 10mins

Ardha Halasana x10mins

Setubandha Sarvangasana x 10mins

Viparita Karani x10mins

Savasana

Sequence 8 - 2hours

Supta Baddha Konasana x 5mins

Adho Mukha Sukhasana x 10mins (5min on a side)

Adho Mukha Svanasana – hands to wall x 3mins

Adho Mukha Svanasana – heels to wall x 3mins

Padagulfasana x 5mins

Prasarita Padottanasana x 5mins

Virasana with Gomukhasana arm variations x 10mins

Adho Mukha Vrksasana 3x1min

Sirsasana x 10mins

Adho Mukha Virasana x 2mins

Supta Padangusthasana I & II x3mins each side

Anjanayasana x10mins

Hanumanasana x 10mins

Dwi Pada Viparita Dandasana – cross bolster x 8mins

Chair Dwi Pada Viparita Dandasana x 8mins

Baddha Konasana at wall x10mins

Dwi Pada Upavistha Konasana x5mins

Sarvangasana x10mins

Janu Sirsasana x10mins

Paschimottanasana x 5mins

Ardha Halasana x10mins

Setubandha Sarvangasana x 10mins

Viparita Karani x10mins

Savasana

Sequence 7 - Restoratives

Adho Mukha Virasana x 5mins

Adho Mukha Svanasana x 5mins

Prasarita Padottanasana x 5mins

Supta Padangusthasana II & III x 3mins each side

Jathara Parivartanasana – knees bent x 3mins each side

Supta Baddha Konasana x 8mins

Supta Virasana x 8mins

Supta Matsyasana x 4mins each side

Chair Dwi Pada Viparita Dandasana x 8mins

Sirsasana x 8mins

Chair Bharadvajasana x 2mins each side

Adho Mukha Sukhasana x 3mins each side

Uttanasana x 5mins

Paschimottanasana x 5mins

Trianga Mukhaikapada Paschimottanasana x 5mins each side

Janu Sirsasana x 5mins each side

Dwi Pada Upavistha Konasana x 5mins

Baddha Konasana x 5mins

Chair Sarvangasana x 8mins

Chair Ardha Halasana x 8mins

Setubandha Sarvangasana x 8mins

Viparita Karani x 8mins

Savasana x 8mins

Sequence 6 - Vata imbalance

Eka Pada Pavanmukhtasana x 3mins each side

Dwi Pada Pavanmukhtasana x 5mins – feet at wall

Adho Mukha Virasana x 5mins

Paschimottanasana x 5mins

Supta Baddha Konasana x 10mins

Janu Sirsasana x 5mins each side

Dwi Pada Upavistha Konasana x 10mins

Jathara Parivartanasana – knees bent x 10mins

Parsva Pavanmuktasana x 10mins

Setu Bandha x 10mins

Viparita Karani x 10mins

Sequence 5 - Janu Sirsasana

A sequence of asanas to improve Janu Sirsasana

Supta Baddha Konasana

Adho Mukha Virasana

Adho Mukha Sukhasana

Adho Mukha Svanasana – hands at wall

Utthita Trikonasana

Parsvottanasana

Parivrtta Trikonasana

Urdhva Prasarita Eka Padasana – bent knee/shin bone at wall

Urdhva Prasarita Eka Padasana – toes up wall

Adho Mukha Svanasana

Eka Pada Adho Mukha Svanasana

Prasarita Padottanasana

Padagulfasana

Uttanasana – hands on floor

Adho Mukha Svanasana – hells to wall

Virasana - Ardha Paschima Baddha Hastasana – Paschima Baddha Hastasana – Garudasana - Gomukhasana Paschima Namaskar – arms variations

Adho Mukha Vrksasana

Sirsasana

Tadasana – Gomukhasana arms

Sarvangasana

Paschimottanasana

Janu Sirsasana

Paschimottanasana

Supta Padangusthasana I & II

Padangulfasana – feet on slant plank

Uttanasana – feet on slant plank

Eka Pada Rajakapotasana – forward

Janu Sirsasana

Baddha Konasana – Adho Mukha Baddha Konasana – Janu Sirsasana

Upavistha Konasana – Eka Pada Upavistha Konasana

Dwi Pada Upavistha Konasana – Janu Sirsasana

Parivrtta Eka Pada Upavistha Konasana – Eka Pada Upavistha Konasana

Dwi Pada Upavistha Konasana – Janu Sirsasana

Paschimottanasana – Janu Sirsasana

Parivrtta Janu Sirsasana – Janu Sirsasana

Paschimottanasana – bolster for head

Supta Utthita Hasta Padasana – over bolster

Jathara Parivartanasana – knees bent

Chair Dwi Pada Viparita Dandasana – bolster for head

Ardha Uttanasana – hands on blocks

Parsva Uttanasana

Baddha Hasta Uttanasana

Parsva Pavanmukhtasana

Ardha Halasana

Setu Bandha

Viparita Karani

Sequence 4 - Adho Mukha Svanasana

A sequence to improve your understanding of Adho Mukha Svanasana

Adho Mukha Virasana

Adho Mukha Sukhasana

Adho Mukha Svanasana

Utthita Trikonasana

Ardha Chandrasana

Adho Mukha Svanasana

Parsvottanasana

Adho Mukha Svanasana

Padangusthasana

Adho Mukha Svanasana

Padagulfasana

Adho Mukha Svanasana

Prasarita Padottanasana

Adho Mukha Svanasana

Uttanasana

Adho Mukha Svanasana

Virasana – (Ardha Paschima Baddha Hastasana – Paschima Baddha Hastasana – Gomukhasana Paschima Namaskar) – arms variations

Adho Mukha Vrksasana

Sirsasana II & I

Adho Mukha Svanasana

Baddha Hasta Uttanasana

Supta Padangusthasana I

Adho Mukha Svanasana – palms at wall, wrist on floor – extend from elbows to shoulders

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – middle finger to wall, head on block – move middle finger up & forward to move head on block back

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – hands on height (some folded mats) – dig dorsal spine in

Uttanasana – blanket/mat roll for heels

Parsvottanasana

Adho Mukha Svanasana – hands on horizontal blocks, fingers up – extension of elbows

Uttanasana – blanket/mat roll for heels

Parsvottanasana

Adho Mukha Svanasana – hands on vertical blocks – extension of upper arms

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – wrist bones on blanket roll, fingers up wall – push on blanket roll to ascend buttocks

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – hands to wall, block between feet, open ankle joints

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – feet on height (blocks) to open calf muscles

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – heels to wall – move head and buttock back

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – hands at wall

Adho Mukha Svanasana - feet at wall

Adho Mukha Svanasana –classic pose

Baddha Hasta Uttanasana

Prasarita Padottanasana

Salamba Sarvangasana

Adho Mukha Sukhasana

Janu Sirsasana

Paschimottanasana

Ardha Halasana

Viparita

Savasana

Sequence 3 - Urdhva Dhanurasana

Adho Mukha Virasana

Adho Mukha Svanasana – hands to wall

Adho Mukha Svanasana – feet to wall

Virasana – Vatayanasana – Gomukhasana - Paschima Namaskar – arm variations

Adho Mukha Vrksasana - 3 x 1min

Adho Mukha Svanasana

Utthita Trikonasana

Paschima Namaskar – arms

Virabhadrasana II

Paschima Namaskar – arms

Parivrtta Trikonasana

Paschima Namaskar – arms

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Adho Mukha Vrksasana – 3 x 1min

Salamba Sirsasana

Supta Utthita Hasta Padasana – over blocks/blanket or mat roll

Adho Mukha Vrksasana

Tadasana – Gomukhasana arms

Adho Mukha Svanasana – into – Urdhva Mukha Svanasana - 3 x 1min

Adho Mukha Svanasana

Anjanayasana

Tadasana – Gomukhasana arms

Urdhva Mukha Svanasana

Adho Mukha Vrksasana

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Ustrasana

Adho Mukha Vrksasana

Adho Mukha Svanasana

Dwi Pada Viparita Dandasana – cross bolsters

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Chair Dwi Pada Viparita Dandasana – bolster on chair seat

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Chair Dwi Pada Viparita Dandasana – blanket roll under coccyx

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Chair Dwi Pada Viparita Dandasana – blocks on chair seat

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Urdhva Dhanurasana – over bench, hands at wall

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Urdhva Dhanurasana – over bench, knees shin bones to wall

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Chair Urdhva Dhanurasana – upper back now rest over chair backrest, hands at wall

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Urdhva Dhanurasana – feet on support

Urdhva Dhanurasana – hands on support

Adho Mukha Virasana

Adho Mukha Sukhasana

Chair Uttanasana – fold over back rest, head on seat

Chair Parsva Uttanasana

Adho Mukha Svanasana

Prasarita Padottanasana

Chair Bharadvajasana

Paschimottanasana – bolster for head

Ardha Halasana

Urdhva Prasarita Padasana – at wall

Sequence 2 -Shoulder & Thighs

Shoulders – 30 mins

(you can use these arm variations when you are practising seated poses such as Virasana or Gomukhasana)

Ardha Paschima Baddha Hastasana x 5mins

Paschima Baddha Hastasana x 5mins

Vatayanasana (arms only) x 5nins

Gomukhasana (arms only) x 5mins

Thighs – 30mins

Anjanayasana x 10mins

Hanumanasana x 1omins

Supta Eka Pada Virasana x 10mins

Sequence 1 - Supta Padangusthasana I

Supta Padangusthasana I

Supta Baddha Konasana

Adho Mukha Sukhasana

Adho Mukha Svanasana

Uttanasana

Prasarita Padottanasana

Utthita Trikonasana

Ardha Chandrasana

Utthita Hasta Padangusthasana

Parsva Hasta Padangusthasana

Parsvottanasana

Prasarita Padottanasana

Virasana – Gomukhasana - arm variations

Adho Mukha Virasana

Salamba Sirsasana

Salamba Sarvangasana

Paschimottanasana

Uttanasana – blanket roll under heels

Padangusthasana

Padagulfasana

Uttanasana – classic

Urdhva Prasarita Padasana – legs at wall, weight on feet

Urdhva Mukha Paschimottanasana II – stage 1

Eka Pada Adho Mukha Svanasana – foot/leg up wall

Urdhva Prasarita Eka Padasana – at wall

Anjanayasana

Hanumanasana

Parivrtta Supta Padangusthasana

Supta Trivikramasana

Adho Mukha Svanasana – Baddha Konasana – at wall – Eka Pada Rajakapotasana

Supta Padangusthasana I – belt overhead

Supta Padangusthasana II – long belt behind neck, block beside hip of down leg

Parsvottanasana

Utthita Trikonasana

Adho Mukha Svanasana

Supta Padangusthasana I & II – rolled face cloth behind extended, bottom thigh

Parsvottanasana

Utthita Trikonasana

Adho Mukha Svanasana

Supta Padangusthasana I – belt over head

Supta Padangusthasana I I – belt behind neck

Parsvottanasana

Utthita Trikonasana

Adho Mukha Svanasana

Supta Padangusthasana I & II – heel on block

Parsvottanasana

Utthita Trikonasana

Adho Mukha Svanasana

Supta Padangusthasana I & II – blanket roll next to hip

Parsvottanasana

Utthita Trikonasana

Adho Mukha Svanasana

Supta Padangusthasana I & II – weight on down leg

Parsvottanasana

Utthita Trikonasana

Adho Mukha Svanasana

Supta Padangusthasana I & II – classic

Supta Eka Pada Virasana

Supta Virasana

Supta Baddha Konasana

Adho Mukha Virasana

Ardha Halasana

Setu Bandha Sarvangasana

Viparita Karani

Savasana

The sequence is so designed to work up to the final, classical pose Supta Padangusthasana I.