Mermaid pose sequence and backbends for all body types | Rita Knorr – Fulcrum Blu Yoga

This backbend sequence of poses provides a step by step approach to that focuses on opening the upper chest, stretching the quads and opening the hips. Even though this variation of eka pada rajakopatasana seems daunting, as you dissect the actions, you can start to see that all levels can benefit from some aspects of the pose even if the full form is challenging.
00:39 Seated Contemplation and Meditation
01:52 Cat/Cow
02:21 Dog
03:21 Eka Pada Adho Mukha Svanasana
04:19 Low Lunge Anjaneyasana
06:15 Vinyasa
09:12 Bhekasana
11:08 Cat/Cow
13:12 Anjaneyasana
15:29 Cobra variation
17:36 Salambhasana
20:06 Setu Bhanda Sarvangasana
23:08 Passive backbend over block
24:49 Urdhva Dhanurasana
29:13 Eka Pada Rajakapotasana
31:08 Mermaid
36:43 Dandasana
38:07 Baddha Konasana
39:55 Savasana

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