Ashtanga Intermediate Short Forms: Backbend Focus

Warm up with surya namaskar A and B and the standing sequence before practicing the backbends with this abbreviated version of the Ashtanga intermediate series. Take your time practicing the backbends, warming up your spine at a pace that’s right for you. For example, you’ll practice kapotasana (king pigeon pose)—the deepest backbend of the second series—slowly, exploring graduated versions of it. Class concludes with more intermediate backbending and the finishing sequence of the series.

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