Focus: This class explores supported versions of ustrasana, kapotasana and vrschikasana. These potentially strenuous backbends are adapted so that they can be held for a longer period of time with an emphasis on softening and releasing. Despite a more stationary approach to these poses the sequence as a whole maintains a flowing linear progression. The class begins with some surya namaskar to prepare the body for backbends. From there the basic shape of urdhva mukha svanasana is developed towards ustrasana, and eventually kapotasana. Incremental adjustments to the supports help you to gradually deepen the pose without creating hardness or resistance. This circular development of the backbend action continues toward a version of vrschikasana that uses urdhva dhanurasana as an entry position rather than pincha mayurasana.
Key Poses: ustrasana, kapotasana, vrschikasana.
Equipment: Mat, chair, 2 bolsters, 3 blankets.
Duration: 50 min