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
Learn more about how to sequence with Noelle at her Rare Sequencing 50 Hours Yoga Training 20th - 23rd July, 2023.
