Viparita Dandasana – with support of chair and bolster for the head; hold for five minutes.
Lying over Cross Bolsters; hold for five minutes
- Shoulders in mid air, legs bent, feet flat on floor
- Shoulders in mid air, legs straight
- Shoulders on floor, legs bent, feet flat on floor
- Shoulders on floor, legs straight
Salamba Purvottanasana – with 2 chairs, mat, bolster, blanket and plate weight for feet to push against; hold for five minutes (also one chair variation) Youtube video: http://youtu.be/tewAuQ3K4fA
Urdhva dhanurasana – with sacrum supported by backrest of chair, bolster on seat of chair; stay as long as you can but less than five minutes; repeat several times; note that feet may come off the floor and dangle in the air. Youtube video:http://youtu.be/XvKkvj0fxU4
Drop over from Tadasana into Urdhva Dhanurasana and come back up 5 to 10 times.
If unsupported dropping over and coming…
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