Backbends

A progressive sequence of back bends to open the heart and the entire front body.

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 Backbend over Roll

Roll a standard-folded blanket from the long side into a tight roll. Place it behind you as you sit, then lie back so that the roll comes under the bottom tips of the shoulder blades, and the upper back is resting on the floor, with the arms behind the roll in a cactus position. The head should be resting easily on the floor and the legs can either be extended, or bent at the knee. Hold 1-3 minutes, then release.

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Hug Shoulders 

Lie on the back in Constructive Rest, reach arms in front of the chest and cross right arm over the left, wrap hands to outer shoulders. Do not press forearms down on the chest, but instead lift elbow points towards the ceiling. Broaden both the collar bones and the shoulder blades to create more space for breath in the upper torso.  Hold each side for 5-10 breaths. 

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Melting Heart 

From all fours, reach arms forward and press hips back, keeping them elevated off of the feet. Broaden the shoulders and allow the heart and head to release towards the floor. Hold 5-10 breaths, then release back into all fours.

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Seated Lateral Bend
Upavista Anuparsvasana

Begin seated cross-legged and place the left hand on the floor beside the hip. Inhale and raise the right arm diagonally across the body and reach it overhead to the left. Bend the left elbow towards the body and keep that shoulder released down the back to help support the weight of the body. Keep both sit bones grounded into the floor. Exhale and return to the center. Repeat to both sides 5-10 times with the breath.

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Downward Facing Dog
Adho Mukha Svanasana
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Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.

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Child's Pose to Extended Hero's Flow
Balasana to Uttita Virasana Vinyasa

Begin in Balasana. Inhale and lift chest, raise hands to heart or the arms up overhead and press pelvis forward. Exhale sit back on heels and fold forward bringing hands beside feet. 
Balasana Variation: If it is difficult to come completely into Balasana, bring the hands in front of the knees and come down as far as you can comfortably and then inahle into Extended Virasana. 
Repeat 5-10 times with the breath.

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Sphinx Pose
Salamba Bhujangasana

Lie on belly with legs together and toes pointed back. Bring forearms to floor with elbows aligned under shoulders and forearms parallel to each other, palms facing down. Lift sternum forward and up through crown of head. If lower back feels vulnerable, engage belly away from floor. Hold 5-10 breaths and release chest to floor with hands under forehead. 

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Cobra Pose
Bhujangasana

Lie on the belly with the hands under the shoulders. Press pubic bone into floor and lengthen legs behind you. Inhale and press upper body away from floor keeping shoulders back and chest broad. 
Hold 5-10 breaths and release chest to floor. ​

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Upward Facing Dog Preparation
Urdhva Mukha Svanasana, var.

Place two blocks on their faces at the top corners of the mat, shoulder's width apart. Kneel on the floor and place one hand on each block. Place a bolster perpendicular to the mat in front of the knees. Turn toes under and press knees off floor to come into Plank pose. Then bring the lower front thighs on the bolster as you come into upward facing dog, keeping the arms straight and shoulders down the back. Hold 5-10 breaths, then release to all fours.

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Down Dog with Hands on Blocks 
Adho Mukha Svanasana, var

Begin on all fours with hands slightly forward of shoulders and bring a low block under each hand. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
* Notice how the blocks under the hands presses the weight of the body back towards the legs and takes some of the weight out of the wrists. 
Hold 1-3 minutes, release into Child's Pose.

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Warrior I
Virabhadrasana I

​Begin standing in Tadasana. Step left leg back about three feet keeping feet hips width apart. Keep right toes turned forward and left foot turned slightly out. Turn hips gently towards front foot and balance weight on both feet. Inhale arms overhead. Exhale and bend right knee. Draw belly up and release tail bone towards floor. 
Hold 5-10 breaths then release and change sides.

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Side Angle Pose
Parsvakonasana

Stand with feet wide apart. Turn right foot out 90 degrees and left foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend right knee. Bring right elbow to right knee or right hand to a block behind the right foot. Raise left arm overhead and stretch entire left side of body. 
Hold 5-10 breaths then release and change sides.

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Camel Pose
Ustrasana

 Kneel with toes pointed and blocks placed outside the ankles. Bring hands together at the heart. Inhale lift heart and lean back keeping thighs perpendicular to floor and pressing pubic bone forward. Bring hands onto blocks or onto heels. 
Hold 5-10 breaths and release. 

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Supported Child's Pose
Salamba Balasana

Kneel straddling a long bolster. Place a second bolster over first with end of bolster in front of your low abdomen. A third bolster can go under the far end of the second bolster or use a folded blanket or block to support under it. Extend front of body over second bolster and rest forehead on backs of hands. Rest up to 5 minutes. ​

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Reclining Supported Twist
Salamba Jathara Parivritasana

Lay on the back with knees bent and feet on floor. Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides. ​

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Corpse Pose
Savasana

Lie on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.