Backbends + Inversions: 90 Minute Progressive Sequence

Eat your Wheaties, roll out your mat and get ready for a deep, juicy 90 minute progressive sequence focused on backbends and inversions.

OPENING

  • Active Child’s Pose w/ block under forehead ~ Downdog w/ block in thighs ~ Plank w/ pulsations (3x) ~ Uttanasana at back of mat ~ Tadasana~ AUM’s
  • Forward fold to downdog ~ plank ~ lower to earth ~ cobra (3x) ~ downdog ~ step to top of mat ~ Tadasana w/ block in hands ~ overhead ~ fold

Namaskars

  • Surya A 2x w/ lunge step back ~ 3x on own
  • Anahatasana ~ dolphin with block in hands ~ forearm plank with pulsations ~ sphinx ~ shalabasana w/ arms extended and block in hands ~ vinyasa to downdog
  • Jump through to Navasana ~ Tailbone lift flow (5x) ~ chair ~ shoulder opener ~ handstand press to vinyasa
  • Surya B w/ hooked thumbs & side plank ~ vinyasa (rhythmically 3x)
  • Anahatasana ~ dolphin ~ pincha mayurasana ~ dolphin ~ forearm plank ~ side forearm plank ~ forearm plank with funky peacock arms ~ both sides ~ sphinx ~ dhanurasana ~ vinyasa to downdog 

Flow

  • Malasana at back of mat ~ pike jumps to wrist touch ~ standing side stretch ~ standing backbend ~ padas ~ stand ~ open ~ front w/ hold ~ W3 ~ skater pose ~ standing split ~ handstand ~ lunge ~ twisted skandasana ~ skandasana w/ bind ~ skandasana w/ side stretch ~ prasarita w/ press up to inversions ~ lunge ~ flipdog ~ fallen triangle ~ vinyasa ~ repeat from malasana w/ pike jumps
  • Camel Pose ~ toe stand w/ reverse prayer
  • Full Vasisthasana to Urdhva Dhanurasana ~ Funky Visvamitrasana ~ pigeon w/ raja kapotasana ~ Funky Peacock ~ Updog ~ Downdog ~ Repeat 

Wall work

  • Hollowbacks at wall both Handstand & Pincha ~ Shoulderstand at wall ~ Legs up the wall ~ supta badha w/ feet on wall 

Closing

Seated meditation w/ Nadi Shodana