Four Essential Backbends – Weekly Advanced Class 17

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Focus

A thorough grasp of the four backbends presented in this video allows other more advanced backbends to naturally evolve. All of the fundamental actions used in backbends are contained within these poses.

The ability to lift up into Urdhva Dhanurasana (bridge pose) is a pivotal point that gives you access to a wider range of new poses. For this reason it is explored in detail in this class. You are guided through two common methods that assist in raising your head off the floor and straightening your elbows. Anyone not yet able to lift up independently in the pose will be able to consolidate the leg actions of the related pose Chatushpadasana.

Urdhva Mukha Svanasana and Ustrasana are also looked at in detail in this class. You will learn ways of using your legs in order to maximise the opening of your upper back and chest. In addition to backbends this class also contains inverted poses such as headstand, forearm balance and handstand.

Key Poses

Urdhva Mukha Svanasana, Ustrasana, Chatushpadasana, Urdhva Dhanurasana

Equipment

Mat, 2 blankets, 2 blocks, belt

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