The Anti-Back-Bends Practice

I made the foolish mistake (laziness on my part, really) of deciding to teach backbends in both my basic and intermediate classes this week. After three days of this, I'm not sleeping as well as I should be and my lower back is decidedly unhappy with me. So today I attempted this restorative practice to balance my body out. I think I'm going to have to practice this the rest of the week to keep myself sane. (Or I could change what I'm teaching, but that would be the sensible thing to do.)

Uttanasana (Intense Stretch Pose)
• 2-3 minutes
• Head supported on blocks

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• 2-3 minutes
• Head supported on a block

Prasarita Padottanasana 1 (Wide Spread Feet Pose)
• 2-3 minutes
• Head supported on blocks or blankets if it does not comfortably reach the floor

Parshva Bharadwajasana (Side Bharadwaja's Pose) over a bolster
• 3-5 minutes each side

Child's Pose on bolster
• 3-5 minutes

Pashchimottanasana (Intense West Stretch Pose)
• 3-5 minutes

Supta Baddha Konasana (Reclined Bound Angle Pose)
• 5 minutes
• Trunk supported on bolster or blankets

Setu Bandha (Bridge Pose) over bolster
• 5 minutes

Sarvangasana (Shoulder Stand) on chair
• 5 minutes

Ardha Halasana (Half Plough Pose) on chair
• 5 minutes

Shavasana (Corpse Pose)
• 5 minutes
• Trunk supported, knees supported

Ujjayi 4 (Victorious Pose) in Shavasana (Corpse Pose)
• 5 minutes
• Trunk supported, knees supported

Viloma 1 (Interrupted Breath) in Shavasana (Corpse Pose)
• 5 minutes
• Trunk supported, knees supported

Shavasana (Corpse Pose)
• 5 minutes
• Trunk supported, knees supported