Stay in these poses a bit longer for a backbend practice that is restorative and energizing. Postures that create side body length and spinal rotation serve to give greater freedom in the upper back, shoulders, and neck.
00:46 Supine upper back opening over blanket or block, arms in cactus, legs baddha konasana
08:07 Baby cobra on finger tips to bring heads of armbones back & shoulders aligned
09:07 Salambhasana - locust pose
09:43 Shoulder opener with elbows on blocks arms bent & hands in prayer position
11:00 Arms straight, elbows elevated with hip and spinal movement
13:10 Vajrasana - toes tucked, arms overhead fingers interlaced to cactus arms
14:58 Hand at occipital ridge, elbow tuck under opposite arm for spinal rotation
17:28 Shoulder muscle stretch
18:30 Low lunge, cactus arms to upper body backbend and anjaneyasana
20:04 Dhanurasana - bow pose
21:00 Sukhasana with overhead wrists cross followed by spinal rotation and neck muscle stretch
26:06 Supine crescent for side body length
29:35 Savasana


Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



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