Introducing Chair Backbends – Weekly Intermediate Class 81

Focus:This class is an ideal introduction to chair backbends. It will help newer students to get started, and more experienced students to consolidate the basics of this important group of poses. Chair backbends are best approached once some initial experience with “baby” backbends has been achieved. Familiarity with poses such as salabhsana, dhanurasana, ustrasana and urdhva mukha svanasana is recommended.

This class begins with a preparatory chest opening pose where you lie over blocks. A similar opening to your chest and upper back is achieved in a version of chatushpadasana where your feet are raised up onto a chair. From there you start to lie back over a chair, initially with two blocks supporting your neck. Progressively you then learn to straighten your legs whilst extending your arms over your head. Eventually, you explore a pose that helps to build towards dwi pada viparita dandasana. The chair backbends presented in this class will also be ideal for times when you are working with lower energy, or times when you are looking to preserve energy.

Key Poses: viparita dandasana

Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt

Level: Intermediate

Duration: 30 min

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