Played with back bends this morning. A kind of back bend focused Vinyasa Krama practice. Taking a break from primary and intermediate for a couple of days until my knee clears up (see last couple of posts).
So practice this morning consisted of a couple of long Sury's, three breaths in each stage then a 25 breath Uttanasana. Part of the Vinyasa Krama Tadasana routine followed, including the back stretching and different behind the back arm positions. I've mentioned these before. I like how they seem to open up/stretch different areas of the back and especially how reverse prayer brings back the shoulders. They give nice support as you bend back into them too, allowing you to stay back longer and work on the quality of your breathing. From them I went into a couple of dropbacks and then filmed part of the routine.
Then it was a 25 breaths Paschimottanasana, part of the VK Bow routine including Salabhasana which led up into Kapo through its 2nd series prep, again employing the VK reverse arm positions to see what effect it had. It was OK didn't reach my heels though. Wish I'd remembered to try the taking turns with an arm outstretched routine I used in the dropback on the first half of the video, next time.
After than I did a quick shoulder stand prep and a 25 breath Savangasana followed by a ten minute Sirasana. I used my meditation timer, turns out that counting up to 25 long slow breaths (nice bandha engagement when upside down) and then back down again is about fifteen minutes. Count up and down again and that's a half hour headstand.
I finished with a 25 breath Maha Mudra right side only (so as not to bend my left knee) ten minutes Pranayama, twenty minutes meditation and about another ten minutes chanting.
Really enjoyed it, nice practice, came out at about an hour and a half.
Forgot how much I enjoy the freedom to explore that Vinyasa Krama invites. Think I'll keep one day a week for exploring the sequences and subroutines some more.
The video below explores/plays with the Vinyasa Krama reverse arm positions as prep for dropping back and for Kapo.