Advanced Yoga Backbend Transition Video with Angela Kukhahn

Here is a video of me practicing an advanced yoga backbend in Krista Cahill’s class at Yogis Anonymous. Below is a yoga sequence that leads to the backbend in this video.

You should always warm up with some backbends and chest openers first such as…

1. Forward Fold “Uttanasna” with Hands interlaced behind your back (hold 5 breaths and then switch the interlacing and hold for another 5)

2. Cobra Pose with hands interlaced behind back (hold 5 breaths and then switch the interlacing and hold for another 5)

5. Sun Salutes A and Sun Salute B (5 rounds each is my preference but at least 3)

6. Low Lunge + Half or Full Hanumanasana (hold each 8 breaths)

9. Sirasana (Note position of hands as you will need this for the final pose)

7. Dhanurasana “Bow Pose” (2 rounds holding 8 breaths each)

8. Ustrasana “Camel Pose”

9. Supta Virasana

10. Kapotasana or Kapotasana prep

11. Bridge

12. Wheel (5 rounds holding 5 breaths each)

13. Dwi Pada Vipariti Dandasana

14. Eka Pada Vipariti Dandasana Variation (Final Pose!)

1.Come into Wheel pose with the crown of the head placed on your mat.
2.Lift your shoulders vigorously away from the ground to keep pressure off of your neck.
3. Line the elbow up with the shoulders so that they are in ine with and no wider than your shoulders.
4. Draw the shoulders into your shoulder sockets, away from the wall you are looking at and towards your hips.
5. Straighten your arms
6. Bend your right knee and set the shinbone flat on your mat.
7. Grab your heel with your hands and try to snuggle the crown of your head to your inner arch of your right foot.
8. Pull the elbows in as you press into the mat with your forearms and lift your shoulders up.
9. Wiggle the left foot free as your roll your inner thighs to the floor.
10. TA DA!

To come out: Step your left foot back in. Uncurl your right leg.

Cool Down

End with a gentle twist on your back (Hold and breath in to your lower belly to release your lower back muscle and spine), Happy Baby, a few forward folds (Paschimottanasana, Baddha Konasana, and Pigeon or Thread the Eye of the Needle), Plow, Shoulderstand, and a long, juicy, restful Savasana!

Yoga Demo Video: Advanced Yoga Poses With Marysia Weiss

Yoga Demo Video: Advanced Yoga Poses With Marysia Weiss

Here my yogi teacher friend Marysia Weiss inspires with this yoga demo during Krista Cahill’s class at Yogis Anonymous. The advanced yoga poses in the yoga sequence I have broken down and explained below. I have provided links so that you can work on the individual yoga poses in the yoga demo and perhaps one fine day put it all together into a fancy yoga sequence yourself!

1. Low lunge variation with shoulder behind calf and pressing forward
Step your right foot forward to the outside of your right hand, coming into a lunge. Keeping the back thigh lifted, slide your right shoulder behind your right shin and press the shoulder forward into the calf.
2. Half Crow/Half Tittibasana
Keep the shoulder pressing in to the knee and hop your left foot forward until you can snuggle your left knee into your left armpit. Now slowly lower your butt as you move your chest forward and reach through your right foot.
3. Eka Pada Koundinyasana 2
Lean your chest way forward and look toward the horizon to keep the chest lifting at the same time reach the left leg way back extending through the ball of the left foot.
4. Ashtavakrasana
Press down with right leg into your right shoulder like crazy as you draw your left leg through the arms and hook the left foot over the right foot. Lean your chest forward as you bend your elbows.
5. Eka Pada Koundinyasana 2
Lean your chest way forward and look toward the horizon to keep the chest lifting at the same time reach the left leg way back extending through the ball of the left foot.
6. Ghanduberandasana (scorpion variation)
Your on your own for this part since I hav never actually pulled this part off myself.
7. Vinyasa

Good Luck With Your Yoga Sequence!