Backbends in 45 Minutes – Weekly Advanced Class 39

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Focus

This class fits backbends and inversions into a 45 minute sequence. It starts with some warming leg stretches that will help to prepare your body for the backbends that will follow. From there you head to salamba sirsasana (headstand) and work with several of the leg variation that stem from this pose.

The backbend component of the class starts with urdhva mukha svanasana (up dog). In this pose you look at ways of linking the lift in your arms to the lift in your chest. A couple of chair backbends follow where some shoulder opening arm variations are included. Finally you work with urdhva dhanurasana, before releasing your back and cooling down. This class will be well suited to busy times when you are in need of an energy boost.

Key Poses

Urdhva mukha svanasana, dwi pada viparita dandasana, urdhva dhanurasana

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt

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