Energizing Backbends for Multi Level Class

Opening Meditation

Seated gentle twists
Seated half moon stretches
Seated gentle chest stretch

Cat/Cow flow

Half Surya

Walk Downdog
First Cobra (repeat 3 times) look over right shoulder, and then left

Surya Namaskar A x 2
Surya Namaster B x 2 with high crescent lunges

Three legged dog/Flip Dog option
Side Plank (option to sweep arm front to sky 2x)
High Lunge arm variations (airplane, cactus)
Lunge twist
Warrior 1
Warrior 2
Reverse Warrior
Warrior 2
Triangle
Balancing Half Moon Bound variation

REPEAT on other side

Warrior 1 with chest opener
Humble Warrior
Lunge
Step into Eagle
Balance knee lift (hands to hips)
Warrior 3 airplane arms
Standing Splits
Balancing Half Moon (Ardha Chandra Chapasana variation)

REPEAT on other side

Salambasana x 2 (arm variations)

Bow pose (half bow variation for beginners) x 2

Ustrasana

Seated Marichyasana twist or matsyendrasana

Happy Baby Pose

Savasana

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: