Sequence 139 – Backbends – 3hours

Supta Baddha Konasana x10mins

Adho Mukha Svanasana – head on bolster

Virabhadrasana I – heel on block – with chair - repeat

Virabhadrasana III – chair for hands - repeat

Parivrtta Trikonasana – chair – repeat

Parsvottanasana – repeat

Adho Mukha Svanasana x 2mins

Uttanasana x2mins

Virasana – Gomukhasana arm variations x10mins

Prasarita Padottanasana x2mins

Uttanasana x2mins

Salamba Sirsasana x10mins

Adho Mukha Vrksasana x3

Anjanayasana – blocks x 10mins

Eka Pada Supta Virasana x10mins

Chair Setubandha Sarvangasana – knees bent x 5mins

Supta Utthita Hasta Padasana – blocks x 5mins

Chair Dwi Pada Viparita Dandasana – sticky mat folded on chair seat – knees bent – 2 arms variations x6mins

Chair Dwi Pada Viparita Dandasana – sticky mat roll on chair seat – legs extended x 5mins

Chair Dwi Pada Viparita Dandasana – sticky mat roll on chair seat – legs extended – hold belt at chair legs x 5mins

Chair Dwi Pada Viparita Dandasana – 2 blocks for sacrum, rolled sticky mat lengthwise, belt for hands – knees to wall x 5mins

Urdhva Dhanurasana – bench – knees at wall x5mins

Prasarita Padottanasana – head supported x2mins

Adho Mukha Svanasana – head supported x2mins

Uttanasana – head supported x 2mins

Chair Sarvangasana x5mins

Chair Viparita Karani x5mins

Chair Niralamba Sarvangasana x5mins

Chair Akunchasana x5mins

Paschimottanasana x5mins

Eka Pada Upavistha Konasana x2mins each side

Dwi Pada Upavistha Konasana x2mins each side

Triang Mukhaikapada Paschimottanasana x2mins each side

Janu Sirsasana x2mins each side

Paschimottanasana x2mins

Chair Bharadvajasana – 3 variations x 2mins each side

Chair Adho Mukha Swastikasana x 3mins each side

Ardha Halasana x10mins

Setubandha Sarvangasana – level x 10mins

Viparita Karani x 10mins

Savasana x10mins