30 minutes Backbend - Back Release
You may vary the time you stay in each pose. You may omit the poses you are not familiar with, or select a set of poses you would like to focus on. If you have the time, practise the whole sequence.
Props used in this sequence: 1 bolster, 2 blocks, 1 chair, 1 blanket, 1 belt
Caution: Some of the poses in this sequence may not be suitable for back or knee problems. Only basic instructions are provided. Body alignment and the positioning of props mostly relies on photos. This sequence is thus intended for students with a regular yoga practice and who are already familiar with the poses in this content.
Reclined Hero, Supported Forward Hero, Downward Facing Dog, Half Handstand
Awakening: Reclined Hero 3 minutes, all other poses 1 minute each.
Reclined Supported Stretches: Upper Back, Mid Back & Pelvic Stretch, Reclined Supported Hero arm variations