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