Yoga Corner: Sequence
This exhilarating posture is a deep chest, shoulder and hip opener. It helps strengthen and stretch the hamstrings and quadriceps, toning the entire leg to its fullest. It also helps to lengthen the spine and strengthen the neck muscles.
Dwi Pada Viparita Dandasana is considered an advanced Back Bending posture. For this reason, it is not suggested to attempt the full posture until previous postures in this sequence can be held comfortably for a sustained amount of time.
Intermediate to Advanced Backbend Sequence
Working towards: Dwi Pada Viparita Dandasana
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/02/ViparitaSequenceYC.jpg)
Dwi Pada Viparita Dandasana is considered an advanced Back Bending posture. For this reason, it is not suggested to attempt the full posture until previous postures in this sequence can be held comfortably for a sustained amount of time.
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC2.png)
Supta Virasana: 5 minutes
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC3.png)
Adho Mukha Svanasana: 5 breaths
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC4.png)
Urdhva Mukha Svanasana: 5 breaths
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC5.png)
Adho Mukha Vrksasana at wall: 5 breaths
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC3.png)
Adho Mukha Svanasana: 10 breaths
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC4.png)
Urdhva Mukha Svanasana: 10 breaths
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC5.png)
Adho Mukha Vrksasana at wall: 10 breaths
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC6.png)
Lunge with back foot at wall: 10 breaths each side and repeat 2x
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC7.png)
Pincha-Down Dog: 5 breaths, repeat 3x – bring elbows closer to feet each time if possible
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC8.png)
Pincha Mayurasana at wall: 10 - 15 breaths
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC9.png)
Urubangasana variation 1: 10 - 15 breaths each side
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC10.png)
Urubangasana variation 2: 10 - 15 breaths each side
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC14.png)
Salamba Sirsasana in Viparita Karani on chair - Option 1 – feet at wall with belt around elbows: 5 minutes OR >>
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC15.png)
Salamba Sirsasana in Viparita Karani on chair - Option 2 – feet over hips: 5 minutes
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC12.png)
Shoulder Prep variation 1: 2 - 3 minutes
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC13.png)
Shoulder Prep variation 2: 2 - 3 minutes
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC11.png)
Shoulder Prep variation 3 – block at hands: 15 breaths, repeat 2x
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC16.png)
Viparita Dandasana supported on the chair varitation 1 – arms overhead with palms up: 2 - 3 minutes
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC17.png)
Viparita Dandasana supported on the chair varitation 2 – arms overhead with palms down: 2 - 3 minutes
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC18.png)
Viparita Dandasana supported on the chair varitation 3 – Viparita Dandasana arm position: 2 - 3 minutes
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC23.png)
Ustrasana with legs and pelvis at wall: 10 breaths repeat 3x
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC24.png)
Ustrasana with straight arms overhead and hands walking down the wall towards Kapotasana: 10 breaths, repeat 3x – going lower each repetition if possible
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC20.png)
Supported Kapotasana prep in the chair - option 1 – belt at feet and hands grasping belt: X breaths
OR >>
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC19.png)
Supported Kapotasana prep in the chair - option 2 – hands reaching chair legs and a block at knees: X breaths
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC21.png)
Supported Kapotasana Prep with high block at shoulder blades - variation 1: 3 minutes
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC22.png)
Supported Kapotasana Prep with block at shoulder blades - variation 2 – Begin to lift the pelvis and lower the wrist, forearms, elbows and crown of the head to the floor: 10 - 15 breaths
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC25.png)
Urdhva Dhanurasana - block at inner thighs close to the knees: 10 breaths, repeat 3x
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC26.png)
Urdhva Dhanurasana with Pincha arms and crown of the head off the floor: 10 - 20 breaths
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC27.png)
You did it!
Dwi Pada Viparita Dandasana: 10 - 20 breaths
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC28.png)
Counter postures and cooling/calming postures
Parvrrita Upavishta Konasana: 2 - 3 minutes each side
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC29.png)
Counter postures and cooling/calming postures
Supported Upavishta Konasana (Forward Bend): 5 - 10 minutes
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC30.png)
Counter postures and cooling/calming postures
Salamba Sarvangasana in Viparita Karani variation on a high block: 5 minutes
![](http://www.unitedyogamontreal.com/wp-content/uploads/2021/01/ViparitaSequenceYC31.png)
Counter postures and cooling/calming postures
Supported Savasana with calves on chair and blanket for back of head: 5 - 10 minutes
Prepared and demonstrated by Donna ReadDonna would like to express gratitude to her teacher, Hart Lazer and to his teachers for their inspiration and wisdom.