Five-Minute Backbending Sequence

Welcome

Namaste. Today we are going to flow through some heart-openers with support. As we flow, I invite us to focus on the Carl Jung quote: “The only way out is through.”

Marjaryasana & Bitilasana (Cat & Cow pose)

Start on in Table Top Posture with your hands and knees.

Make sure your shoulders and wrists are aligned, and your knees are under your hips.

The tops of your feet are on the floor.

Inhale, drop the belly towards the mat.

Tailbone lifts. Chin and chest lift and open. Gaze up.

Exhale, starting with the tailbone, round the back, draw the belly into the spine, widen the shoulder blades, the head and neck move last -- drop the gaze.

Flow here for three breaths.

Return to neutral.

Flow to floor (downward dog - plank - floor)

From Table Top Position, tuck the toes.

On an exhale, lift to Downward Dog.

Take one inhale here.

On an exhale, drop to plank.

Take one inhale here.

On an exhale, lower the knees, and lower the entire body to the floor.

Rest your forehead on your hands.

Salamba Bhujangasana (Supported Cobra or Sphinx Pose)

Lying on your stomach, toes flat, forehead rests on your hands.

Legs and feet together, heels slightly touching.

Elbows under shoulders. Forearms parallel. Starfish hands in front of you, with the palms face down. Forearms touching the ground.

Inhale, slowly light your head, chest, and abdomen.

Draw your shoulder blades down your back. Draw your chest forward. Lengthen tailbone towards heels.

On an exhale, ground down through your pelvis. Ensure feet and legs are pressing into the mat.

Let face and eyes soften.

Draw chin towards back of neck.

Gaze to your third eye.

“Salamba” means support. “Bhujangasana” means cobra or serpent. The serpent’s poison represents fear. This is the posture of mastering fear, but with support.

To exit, exhale and lower abdomen and chest back to the floor.

Flow (plank - downward dog - knees)

Inhale and press up into plank

On your next exhale, move into downward dog.

Drop your knees to Table Top Pose.

Walk hands back to knees -- then up your body until you are in a kneeling pose.

Ustrasana (Camel Pose)

Kneel, hip-width apart, feet on the floor.

Lengthen through the spine.

Mod 1: Bring hands to the hips.

Push hips forward, opening the chest.

Internally rotate the thighs and lengthen the tailbone.

Drop the head, and release the neck.

Take a breathe.

Mod 2: Turn your hands so that your palms are resting at the base of your spine and your fingers are pointed towards the ground. Deepening the stretch. Lean back with the chin slightly tucked into the chest and take two breaths.

On an exhale return to kneeling.

Mod 3: Line up your blocks beside your ankles.

Ground down through your support -- and open in your hips and chest.

Three breaths here.

Mod 4: Two choices: tuck yous toes and bring your palms to the back of your heels or full expression of the pose (palms to flat feet).

Three breaths here.

Reverse options, if time…

To exit, return to kneeling.

Balasana (Child’s Pose)

From Table Top Posture, bring the big toes to touch.

Open the knees wide (wide as your mat) and sit back on your heels.

Gently lay the torso down between the knees.

Extend the arms in front of your palm down or alongside of you palms up.

Forehead touches the floor. Completely relax.

Heart openers are powerful tools to release fears and strengthen courage. Remember Carl Jung’s quote: “The only way out is through.”

Practice your deep belly breathing for five breaths here.

To exit the pose, push up to Table Top Posture.

Namaste!