Finishing Backbend Sequence of Ashtanga Yoga

This is a 7-day course, each day is 20-25 minutes long and contains 4 sections:
1: Upward Bow
2: Drop Back
3: Tic Tac
4: Final Backbend

By utilizing Ashtanga Yoga’s Finishing Backbend sequence, this course will teach you:
1) How to use opposing forces in your postures and create dynamism.
2) How to turn fear into positive action.

  • Day 1 Warm Up - Sun Salutations

    2m 24s

    David leads you through a counted version of Surya Namaskara.

  • Day 1
    23m

    Day 1

    23m

    23 minutes

    1-Upward Bow
    A) Introduce the classic position
    B) Setu Bandhasana exercise with 3 leg actions
    C) Come up onto your head and get knees vertical over the ankles, adduct, internally rotate, and fix legs in position.
    D) Up into Urdhva Dhanurasana, get knees vertical over the an...

  • Day 2 Warm Up - Sun Salutations and Shalabhasana

    12m

    David leads you through a counted version of Surya Namaskara and teaches Shalabhasana (locust posture).The Shalabhasana exercise is from his Foundation First course.

  • Day 2
    22m

    Day 2

    22m

    22 minutes
    PROPS: 2 BLOCKS

    1-Upward Bow
    A) Feet at the wall on blocks working the leg actions
    B) Feet at the wall working leg actions
    C) Lifting heels
    D) Away from the wall with or without props as you like

    2-Drop backs
    A) Drop back with wall
    B) Use wall to work on the crouch an...

  • Day 3 Warm Up - Sun Salutations and Purvottonasana

    10m

    David leads you through Surya Namaskara using 2 blocks and teaches Purvottonasana with 2 blocks and a chair. The Purvottonasana exercise is from his Foundation First course.

  • Day 3
    24m

    Day 3

    24m

    25 minutes
    PROPS: 2 BLOCKS, COUCH, WINDOW SILL, WALL, OR PADS

    1-Upward Bow
    A) Hands on blocks two stations
    B) Arms at the wall variations
    C) Without the wall coming up and working shoulder, elbow, wrist towards and opening the chest without losing the legs

    2-Drop Back
    A) Drop back w...

  • Day 4 Warm Up - Sun Salutations and Dhanurasana

    9m 25s

    David leads you through a counted version of Surya Namaskara using blocks and teaches Dhanurasana with 2 blankets and 1 block. The Dhanurasana exercise is from his Foundation First course.

  • Day 4
    21m

    Day 4

    21m

    21 minutes
    PROPS: PADS, COUCH OR WINDOW SILL

    1- Upward Bow
    A) Working with alternating between the leg actions and the chest and spinal actions
    B) Lifting the heels and walking the hands in or setting the legs and walking the hands

    2-Drop Back
    A) Using pads, working on heel lift as a w...

  • Day 5 Warm Up - Sun Salutations and Ustrasana

    9m 11s

    David leads you through a counted version of Surya Namaskara using a blindfold and teaches Ustrasana with 1 block. The Ustrasana exercise is from his Foundation First course.

  • Day 5
    22m

    Day 5

    22m

    22 minutes
    PROPS: 2 BLOCKS, COUCH, WINDOW SILL OR PADS

    1-Backbend
    A) Timed with feet on blocks at wall
    B) Timed with hands on blocks at wall
    C) Timed backbend with no props
    E) Lifting heels and then walking your hands and then bringing the heels down

    2-Drop Back
    A) Three sets usin...

  • Day 6 Warm Up - Sun Salutations and Setu Bandhasana

    11m

    David leads you through a counted version of Surya Namaskara and teaches Setu Bandhasana utilizing the wall. The Setu Bandhasana exercise is from his Extract Strength From Your Practice video course.

  • Day 6
    22m

    Day 6

    22m

    23 minutes
    PROPS: 1 Block, couch, window sill, or pads

    1-Upward Bow
    A) Using pads to lift heels and create deeper backbend

    2-Drop Back
    A) Using wall to understand and work on grounding legs
    B) Place block between legs and dropping back

    3-Tic Tac
    A) Work on crouch and spring with pad...

  • Day 7 Warm Up - Sun Salutations and Shoulderstand

    12m

    David leads you through a counted version of Surya Namaskara and teaches Setu Bandhasana in Shoulderstand. You will need 2 blankets and 2 blocks for this exercise. The Setu Bandhasana in Sarvangasana exercise is from his Extract Strength From Your Practice video course.

  • Day 7
    6m 58s

    Day 7

    6m 58s

    7 minutes
    PROPS: AS NEEDED BY STUDENT TO MAINTAIN PRINCIPALS AND HAVE SUCCESS

    On the last day of the course David walks Sarah Durney Hatcher through the entire Ashtanga Finishing Backbend Sequence as taught by Sri K Pattabhis Jois.

    The sequence is:
    A) 3 Urdhva Dhanurasanas. The last one ...

  • Finishing Backbend Sequence of Ashtanga Yoga

    14 videos

    This is a 7-day course, each day is 20-25 minutes long and contains 4 sections:
    1: Upward Bow
    2: Drop Back
    3: Tic Tac
    4: Final Backbend

    By utilizing Ashtanga Yoga’s Finishing Backbend sequence, this course will teach you:
    1) How to use opposing forces in your postures and ...

  • Foundation First: Ashtanga Research Course

    21 videos

    The 8 day course titled Foundation First serves to remind you of the single greatest principle for doing a yoga pose: begin your pose by building a relationship between the ground beneath you and your skeleton.

    The exercises for this course are designed to help you learn how to make your fou...

  • Extract Strength From Your Yoga Practice

    16 videos

    I made this course partly because I know from experience that devoting yourself to getting stronger in your practice is extremely difficult to do-especially when you attempt to develop strength over an extended period of time. Extracting strength is a matter of learning to sleuth out, contemplat...