Day 4
Finishing Backbend Sequence of Ashtanga Yoga
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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 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 touching wall and coming back to the ground
B) Timed handstand with the wall or not
C) Working on Vrshikasana
D) Staying at the wall for vrshikasana
4-Final Backbend
A) Back and forth with rhythm focusing on keeping the legs extended as long as possible
B) Final back bend facing the wall.
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Day 5
22 minutes
PROPS: 2 BLOCKS, COUCH, WINDOW SILL OR PADS1-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 down2-Drop Back
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