Backbends are taken poses that open our awareness to the outside world. While the front of the body is being extended in backbends, (specifically the thighs, front groins, tummy, chest and underarms), our attention should continually be concentrated on the back upper body. As you enter into a backbend, raise the pubic bone toward the navel and revolve the upper legs strongly inward. Maintain the buttocks firm (however not tight or squeezed) as well as keep the tailbone gained ground, which helps maintain the reduced back long and secure it from compression.

Backbend Sequence

Total time: 40 to 50 minutes

1. Virasana (Hero Pose)
   Clasp your hands, stretch the arms right out in front of you, with the palms dealing with away from you. Inhale as well as stretch the arms up along with the ears. Hold for one minute. Release, reverse the hold of the hands (do the non-habitual hold) as well as once more elevate your arms for one minute. Launch on an exhalation. (Total time: two minutes)

• Supta Virasana (Reclining Hero Pose)
  ( Complete time: 2 to three mins)

• Gomukhasana (Cow Face Pose)
  For one to 2 mins on each side. ( Complete time: two to 4 minutes)

• Adho Mukha Svanasana (Downward-Facing Canine Posture)
  (Total time: one minute)

• Adho Mukha Vrksasana (Handstand)
  Perform this posture extremely near to the wall. Once you have kicked up, press the buttocks as well as the backs of the legs right into the wall surface, and also raise the chest far from the wall. Hold this setting for 30 secs, after that press through the arms and also reach via heels into the full present for 30 secs. (Total time: one minute)

• Tadasana (Mountain Pose)
  (Total time: one minute) Then step your feet apart for:

• Utthita Parsvakonasana (Prolonged Side Angle Pose)
  Move right into the posture, then walk the bottom hand a couple of inches behind you to ensure that you have area to come into a backbend in the upper-back. Hold each side for one minute. (Total time: two minutes)

• Virabhadrasana I (Warrior I)
  One minute on each side. (Total time: two minutes)

• Purvottanasana (Side Stretch Posture)
  Repeat three times, holding for 30 secs to one min each time. ( Total time: a couple of minutes)

• Bhujangasana (Cobra Pose)
  Repeat 3 times, holding for 30 seconds to one minute each time. ( Total time: 2 to 3 minutes)

• Salabhasana (Locust Pose)
  Repeat three times, holding for 30 secs to one minute each time. ( Complete time: a couple of mins)

• Dhanurasana (Bow Pose)
  (Total time: one minute)

• Ustrasana (Camel Pose)
  (Total time: one minute)

• Urdhva Dhanurasana (Upward Bow)
  Repeat three to five times, holding for 15 to 30 seconds each time. ( Overall time: one to 3 minutes)

• Salamba Sarvangasana (Sustained Shoulderstand)
  Hold for three to 5 mins, after that drop to:

• Setu Bandha Sarvangasana (Bridge Posture)
  (Total time: one minute)

• Matsyasana (Fish Pose)
  ( Total time: 30 secs to one min)

• Marichyasana III (Position Dedicated to the Sage Marichi)
  Twist to every side three times, holding each twist for 30 secs. (Total time: three minutes)

• Savasana (Corpse Pose)
  (Total time: 10 minutes)