Finishing Backbend Sequence of Ashtanga Yoga

Finishing Backbend Sequence of Ashtanga Yoga

By utilizing Ashtanga Yoga’s Final Backbend sequence, this course will provide you with two things:

1) A practical method for understanding how to use opposing forces in your postures.
2) Teach you how to face fear with position action. Through backbends you will learn how to encounter your fears consciously and without avoidance. 

This is a 7-day course for beginning and advanced students. Each day is 20-25 minutes long and contains 4 sections:

1: Upward Bow 
2: Drop Back 
3: Tic Tac 
4: Final Backbend

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.


Section 1 

Upward Bow Posture (Urdhva Dhanurasana)

In this section you will learn: 
A) The three leg actions that protect your back in every backbend. 
B) That fixing your legs in position is the best means for creating spinal extension.  
C) Exercises for strengthening your legs and improving your understanding of their role in the basic back bend.
D) Exercises for gaining shoulder flexibility and increasing your ability to open your chest in a back bend. 
E) The placement of your arms and their role as foundational pillars. 


Section 2 

Drop Backs 

In this section you will:
A) Learn how to drop back in baby steps.  David has created a learning progression that virtually everyone can find a step that works for him or her. You’ll see that you can benefit from working on a step in the process even if you are not even close to being 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 in drop backs.
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 ace drop backs by going through the points on the compass.


Section 3 

Tic Tac 

In this section you will:
A) Learn Tic Tacs in baby steps that make this seemingly unapproachable and advanced exercise accessible to many more people.  
B) Learn that you can get great benefits from working on the baby steps even if you are not close to doing the final version of the move.  To have this 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, engaging, adventurous and dynamic set of movements. 
D) Wake up energy and have a natural remedy that helps you fight the blues, depression, lethargy and other low energy states.  
E) Improve your breathing. 


Section 4 

Final Backbend

In this section you will:
A) Learn variations on how to work and execute this final back bend.
B) Increase will and determination. 
C) Improve and develop your basic back bend. 
D) Increase strength and flexibility.


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, beginner to intermediate to advanced. 

Q: What is the Facebook community event? 
A: For two weeks, January 14th-27th, you can participate in a community event on a private Facebook group. During the two weeks David will be available to answer your questions via your posts and will give several live feed video talks. If you aren’t available to make the talk in person, don’t worry, you can always watch later at your own convenience. 

Q: How do I join the community event?
A: Pay the extra $20 and you will be sent a link to the private group via your email address. 

Q: I am busy during the community event dates but I’d still like to take the course, is this possible?
A: Yes, if you aren’t available during these two weeks you can always purchase the course and do it whenever you like. The course will be available for purchase on David’s website forever.

Q: Why is the Facebook group community event special? 
A: 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 During this time there is a private Facebook group for everyone who has purchased the course. On specific dates David will be doing live videos and answering questions. The live video discussions will happen at 2:30pm EST on January 14, 17, 21, 24, and 27. During the two weeks you are also able to post on the Facebook group page and ask questions that David will answer. It’s an opportunity to have extra support and enthusiasm that will help ensure that you complete the course.

Q: If I decide to participate in the community event but am busy during one of David’s live Q and A sessions will I be able to watch the discussion at a later time?
A: Yes. The live Q and A discussions will always be on the Facebook group.

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. 


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