Ashtanga Yoga Finishing Backbend Sequence
"Through backbends, dropbacks, and tic tacs, you're working to turn fear into fearlessness."
This is a 7-day course, each day is 20-25 minutes long and contains 4 sections:
1: Upward Bow
2: Drop Back
3: Tic Tac
4: Final Backbend
By utilizing Ashtanga Yoga’s Finishing Backbend sequence, this course will teach you:
1) How to use opposing forces in your postures and create dynamism.
2) How to turn fear into positive action.
WATCH VIDEO TRAILER
Upward Bow Posture (Urdhva Dhanurasana)
In this section you will learn:
A) The three leg actions that protect your back in every backbend.
B) Exercises for strengthening your legs and improving your understanding of their role in the basic backbend.
C) That fixing your legs in position is the best means for opening your chest in a back bend.
D) Exercises for gaining shoulder flexibility and increasing your ability to open your chest in a backbend.
E) The placement of your arms and their role as foundational pillars.
In this section you will:
A) Learn how to drop back in baby steps. David has created a learning progression that ensures virtually everyone can work in steps towards success. You’ll see that you can benefit from working on a step in the process even if you are not able to drop back to the ground.
B) Learn how to better use your legs as the rock solid foundation that gives you confidence and fearlessness reach over behind you and complete the move of dropping back.
C) Better understand the important role that your arms play in drop backs.
D) Strengthen your arms, legs, abdomen, buttocks, and spine.
E) Learn how to use the points of the compass to ace drop backs by creating a skillful circular arm and spinal reach.
In this section you will:
A) Learn Tic Tacs in baby steps that make this seemingly unapproachable exercise accessible to you.
B) Learn that you can benefit from working on the baby steps even if you can't do the final version of the move. To have a set of steps is a great boon to long time students who may never have had the opportunity to receive teachings that address their particular circumstances.
C) Improve strength and flexibility through a fun and dynamic set of movements.
D) Wake up your energy at will and have a natural remedy that helps you fight the blues, depression, lethargy and other low energy states.
E) Improve your breathing and prepare you for Pranayama (4th limb).
In this section you will:
A) Learn to extract the many beneifts that are hidden in doing the 'half back' exercise with arms crossed in front of your chest and going back and forth with a dipping gesture.
B) Learn how to walk your hands towards your feet safely by following a logical set of steps that lead you progressively towards the high pinnacled goal of catching your ankles.
C) Learn variations on how to approch the final backbend. Adding variety will inspire and motivate you as well as help you develop new strength and flexibility.
D) Help you build your stamina and staying power in the challenging moment of the final back bend.
Facebook and Instagram Community Event
Join the Facebook and Instagram community event January 14th-27th! The community event is special because it brings together all of the students who are taking the Backbending course. It gives people an extra boost of inspiration and motivation and builds camaraderie among students. It’s also an opportunity to have extra support and enthusiasm that will help ensure that you complete the course. On January 14th, 17th, 21st, 24th, and 27th, David will broadcast live from both Facebook and Instagram to do a Question and Answer session. The broadcasts will begin at 2:30pm EST.
Why is the community event 14 days when the video course is only 7 days long?
You will be practicing to each video of the course twice. This gives you a chance to reinforce the daily discipline that the Finishing Backbend Sequence routine requires. Also, it’s better to repeat a day at least twice to get a good feeling for the principals and details of the exercises. Here is the daily video course practice schedule for the community event:
Jan 14th & 15th – Day 1 of video course
Jan 16th & 17th – Day 2 of video course
Jan 18th & 19th – Day 3 of video course
Jan 20th & 21st – Day 4 of video course
Jan 22 & 23rd – Day 5 of video course
Jan 24th & 25th – Day 6 of video course
Jan 26th & 27th – Day 7 of video course
How to join community event on Facebook?
The Facebook group can be found under the name, Finishing Backbend Sequence of Ashtanga Yoga. Here is the link https://www.facebook.com/groups/fearlessbackbends/ You will be asked to answer two questions, ‘What day did you purchase the video course?’ and ‘What name did you use to purchase the video course?’ Once you answer those questions you will be accepted into the group.
How do I access the Instagram account?
The Instagram account can be found under the name @fearlessbackbends. You will request the account and then David will confirm your friendship.
*If you are on both Facebook and Instagram you can join both.
Live Video Question and Answer sessions
On January 14th, 17th, 21st, 24th, and 27th, David will broadcast live from both Facebook and Instagram to do a Question and Answer session. The broadcasts will begin at 2:30pm EST. Students will message their questions before the live sessions. He will then compile the questions and choose which ones he wants to answer. For Facebook users, if you aren’t available to make the live video talk in person, don’t worry, the video will remain on the group page for the entire duration of the community event so you can watch it at your own convenience. For Instagram users, the video will remain on the account for 24 hours.
Frequently Asked Questions
Q: I am new to backbending and/or I’m afraid of backbending, will this course be too advanced for me?
A: No. This course is for students of all levels, there are many options for beginner, intermediate, and advanced students. I present each section in baby steps and by doing the course you learn how to use back bends to transform your fears into courage and action.
Q: Can I stream or download the videos? What is the difference?
A: Yes, you can stream and/or download the videos. If you stream the videos you will need to be online whenever you practice along with them. If you download the videos they will be stored on your computer and you can practice along with them without internet service. No matter how you choose to use them you will own the videos forever. TO DOWNLOAD THE VIDEOS: Click into the video you want to download and under the bottom left corner of the video you will see a “Video downloads” button. Click this button and download the video with the file size option of your choice.
Q: When do you recommend doing the exercises?
A: There are two different possibilities for how to interact with this material.
1) You can use the exercises during a regular 10 to 30 minute supplemental afternoon practice.
2) You do your morning practice and once you get to final backbend sequence you hit play on the day’s video. Once you practice to the video you then continue on with your closing sequence of shoulderstand and headstand.