Workshop Sequence – Back extensions -3hrs
Adho Mukha Virasana
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Prasarita Padottanasana I
Uttanasana
Salamba Sirsasana I
Supta Swastikasana – horizontal support
Supta Baddha Konasana – horizontal support
Virasana with Gomukhasana arms
Chair shoulder stretch
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Adho Mukha Vrksasana
Anjaneyasana
– hands on chair backrest
Chair Chatushpadasana
Chair Dwi Pada Viparita Dandasana – blanket pad on cair seat
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Adho Mukha Vrksasana
Workshop Sequence – Back extensions -3hrs
Adho Mukha Virasana
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Prasarita Padottanasana I
Uttanasana
Salamba Sirsasana I
Supta Swastikasana – horizontal support
Supta Baddha Konasana – horizontal support
Virasana with Gomukhasana arms
Chair shoulder stretch
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Adho Mukha Vrksasana
Anjaneyasana – hands on chair backrest
Chair Chatushpadasana
Chair Dwi Pada Viparita Dandasana – blanket pad on cair seat
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Adho Mukha Vrksasana
Anjaneyasana – hands on chair backrest
Chair Dwi Pada Viparita Dandasana – blanket roll under coccyx
Virasana – Gomukhasana arms
Shoulder stretch – hands on backrest (like Salabhasana)
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Adho Mukha Vrksasana
Anjaneyasana – arms overhead
Chair Dwi Pada Viparita Dandasana – blanket roll under dorsal
Chair shoulder stretch – wrists over backrest of chair
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Adho Mukha Vrksasana
Anjaneyasana – front foot on block
Chair Dwi Pada Viparita Dandasana – blanket roll under lumbar
Chair shoulder stretch
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Adho Mukha Vrksasana
Anjaneyasana – front foot and back foot on block
Chair Dwi Pada Viparita Dandasana – sitting on block/foam, head to floor
Chair shoulder stretch
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Adho Mukha Vrksasana
Anjaneyasana
Chair Dwi Pada Viparita Dandasana – head on floor, holding front legs of chair
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Urdhva Dhanurasana – over chair backrest – hands to wall
Urdhva Dhanurasana – over chair backrest – knees to wall
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Ardha Uttanasana
Chair Bharadvajasana
Niralamba Halasana
Adho Mukha Virasana
Chair Savasana
more sequences on our website
[Link] – hands on chair backrest
Chair Dwi Pada Viparita Dandasana – blanket roll under coccyx
Virasana – Gomukhasana arms
Shoulder stretch – hands on backrest (like Salabhasana)
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Adho Mukha Vrksasana
Anjaneyasana – arms overhead
Chair Dwi Pada Viparita Dandasana – blanket roll under dorsal
Chair shoulder stretch – wrists over backrest of chair
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Adho Mukha Vrksasana
Anjaneyasana – front foot on block
Chair Dwi Pada Viparita Dandasana – blanket roll under lumbar
Chair shoulder stretch
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Adho Mukha Vrksasana
Anjaneyasana – front foot and back foot on block
Chair Dwi Pada Viparita Dandasana – sitting on block/foam, head to floor
Chair shoulder stretch
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Adho Mukha Vrksasana
Anjaneyasana
Chair Dwi Pada Viparita Dandasana – head on floor, holding front legs of chair
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Urdhva Dhanurasana – over chair backrest – hands to wall
Urdhva Dhanurasana – over chair backrest – knees to wall
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – heels to wall
Ardha Uttanasana
Chair Bharadvajasana
Niralamba Halasana
Adho Mukha Virasana
Chair Savasana
more sequences on our website
[Link]
