Finishing Backbend Sequence of Ashtanga Yoga

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  • 211 Minutes
    of video

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.

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3+ hours of video, instant streaming, yours forever! This is a gift purchase for a friend. This is a gift purchase just for . They will receive their copy via email.

3+ hours of video, watch as much as you want for 3 days. This is a gift purchase for a friend. This is a gift purchase just for . They will receive their copy via email.

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.

14 Videos

  • Day 1 Warm Up - Sun Salutations

    2m 24s · Downloadable

  • Day 1

    23m · Downloadable

  • Day 2 Warm Up - Sun Salutations and Shalabhasana

    12m · Downloadable

  • Day 2

    22m · Downloadable

  • Day 3 Warm Up - Sun Salutations and Purvottonasana

    10m · Downloadable

  • Day 3

    24m · Downloadable

  • Day 4 Warm Up - Sun Salutations and Dhanurasana

    9m 25s · Downloadable

  • Day 4

    21m · Downloadable

  • Day 5 Warm Up - Sun Salutations and Ustrasana

    9m 11s · Downloadable

  • Day 5

    22m · Downloadable

  • Day 6 Warm Up - Sun Salutations and Setu Bandhasana

    11m · Downloadable

  • Day 6

    22m · Downloadable

  • Day 7 Warm Up - Sun Salutations and Shoulderstand

    12m · Downloadable

  • Day 7

    6m 58s · Downloadable

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You'll receive the following videos

  1. Day 1 Warm Up - Sun Salutations

    2m 24s · Downloadable

    David leads you through a counted version of Surya Namaskara.

  2. Day 1

    23m · Downloadable

    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 ankles, adduct, internally rotate and fix in position.
    E) Introduce the classic position focusing on arms
    F) Come up work to get the shoulders, elbows an...

  3. Day 2 Warm Up - Sun Salutations and Shalabhasana

    12m · Downloadable

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

  4. Day 2

    22m · Downloadable

    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 and spring
    D) Getting lower and lower with wall

    3-Tic Tac
    A) In Head Balance using wall to support the spinal arch
    B) In Head Balance going from the...

  5. Day 3 Warm Up - Sun Salutations and Purvottonasana

    10m · Downloadable

    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.

  6. Day 3

    24m · Downloadable

    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 with pads at the wall, Starting with lots of pads
    B) Show options of dropping back again if you don’t make it
    C) Three speeds

    3-Tic Tac
    A) Introdu...

  7. Day 4 Warm Up - Sun Salutations and Dhanurasana

    9m 25s · Downloadable

    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.

  8. Day 4

    21m · Downloadable

    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 way to get lower while maintaining the integrity of the legs
    B) Three drop backs with three breaths

    3- Tic Tac
    A) Jumping up from the ground and touch...

  9. Day 5 Warm Up - Sun Salutations and Ustrasana

    9m 11s · Downloadable

    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.

  10. Day 5

    22m · Downloadable

    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 using three speeds of slow, medium and fast

    3- Tic Tac
    A) Using pads from handstand, jumping up and over and landing on the pads and then coming down
    B) ...

  11. Day 6 Warm Up - Sun Salutations and Setu Bandhasana

    11m · Downloadable

    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.

  12. Day 6

    22m · Downloadable

    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 pads
    B) Three Tic Tacs in a row

    4-Final Backbend
    A) Using pads to self grab ankles

  13. Day 7 Warm Up - Sun Salutations and Shoulderstand

    12m · Downloadable

    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.

  14. Day 7

    6m 58s · Downloadable

    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 you come up to standing.
    B) 3 Drop Backs
    C) 3 Tic Tacs
    D) 3 Walk Overs, on the last one you stop in Scorpion
    E) 3 Half Backs
    F) Final Backbend