Advanced Back Bend Practice

Rope Shirshasana (Head Stand on ropes)
Alternate Pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Utthita Hasta Padangusthasana 2 (Extended Hand and Big Toe Pose 2)
• Leg to the side
• Foot on ledge

Parivrtta Hasta Padangusthasana (Revolved Hand and Big Toe Pose )
• Foot on ledge

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vrkshasana (Tree Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Shirshasana (Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bhujangasana (Cobra Pose)
• Bolster under abdomen to lengthen lumbar spine and psoas

Rajakapotasana (King Pigeon Pose)
• Bolster under abdomen to lengthen lumbar spine and psoas

Dhanurasana (Bow Pose)

Parshva Dhanurasana (Side Bow Pose)

Ushtrasana (Camel Pose)

Bekhasana (Frog Pose)

Kapotasana (Pigeon Pose)
• Over chair

Eka Pada Bekhasana (Single Leg Frog Pose)

Padangustha Dhanurasana (Big Toe Bow Pose)

Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)

Gherandasana 1 (Gheranda's Pose 1)

Gherandasana 2 (Gheranda's Pose 2)

Matsyasana (Fish Pose)

Uttana Padma Mayurasana (Intense Stretch Peacock Pose)
• Block under sacrum

Parshva Padmasana (Side Lotus Pose)

Ardha Halasana (Half Plough Pose)
• Over chair

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

Tags: Advanced