Sequencing: Sample Backbending Class
Forrest sequencing is an endlessly interesting pursuit. Been meaning to post on it really since starting this blog but finally clued in this morning that it’s just not a single post thing, but a recurring motif. Which is why I wanted to post my sequence from last night’s backbending class first.
Reason I like it & also why it’s a complicated class to teach is because it has several ongoing thematic & technical elements that get previewed pretty well early on & then show up ALOT.
Looks like this (pretty much; think I changed one thing on the fly since I had so many of the same students from Tues in Wed nights class; we did one more advanced ab rather than the two listed)
Theme: Pick spot in spine (eg, neck, upper back, mid back, low back) for attention & release
Technique: Telescoping the ribs, back traction, uddiyana/agni sara, use of roll
Props: roll, strap, blanket (block optional)
Pranayama: Crosslegged, inhale hold 10, exhale into uddiyana forward bend hold 8
Warming seated pose: Side bend with chest opener in baddha konasana
Abs: Elbow to knee
Abs with a roll
Bridge with a roll
Turbo Dog
Standing back traction with Uddiyana or Agni Sara
Classical suns: DEMO hands-on-hips telescope ribs; back bend variations — boat, low cobra, cobra, free for 2
Wall:
Down Dog on wall with leg up
Chest opener at wall in Warrior 1 stance
Handstand or repeat DD
Camel at wall with roll — Telescope ribs
B series with progressive backbends — boat, low cobra, cobra — and option to Turbo Dog into:
- Warrior I withTelescoping the ribs; Warrior I chest opener; Twisting lunge with back knee down *this is the heating B series*
- Low lunge; hands down or hands on thigh; low lunge back bend; low lunge with back heel to hip in using one hand; low lunge with back bend using both hands on back foot (use blanket, do lion’s breath x 3) *this is the release B series*
- Easy twisting lunge, lounge lunge *this is the “recovery” B series*
Moving into apex poses:
Lying over the roll
Cobra over the roll
Bridge/wheel/bridge with roll
Unwind/Warm down:
Back traction with uddiyana/agni sara on the back with the roll
Repeat elbow to knee ab, modified with foot to ceiling to unwind back
Baddha konasana reclined with back traction, option for uddiyana
Down dog to pigeon
BK on back variation with feet over chest, soft uddiyana
Bent knee supine twist, hands on low/middle/upper ribs then close to spot with focused exhale
Savasana
Finishing: Come back to spot, notice change; if more openness, choose what to bring into your spot; following release, fill up again with every inhale with what you want more of in your life
Yeah, that’s pretty much what my notes look like going into a class.
Today’s plans are still totally TBD. Likely home practice… got the heater running now in the little yoga room!!
Tags: Forrest Yoga, Sequencing