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Backbend Flow

Backbend Flow

Day 3 of the spine & shoulder flow

9 exercises~11 min
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Warm-up

  • Centering Breath · 60s
  • Neck & Shoulder Rolls · 65s
  • Yoga Cat-Cow · 55s

Exercises

  1. 1Yoga Cat-Cow1 round · 8–10 slow reps
  2. 2Cobra Pose (Bhujangasana)1 round · 45s hold
  3. 3Locust Pose (Salabhasana)1 round · 40s hold
  4. 4Sphinx Pose (Salamba Bhujangasana)1 round · 45s hold
  5. 5Upward-Facing Dog (Urdhva Mukha Svanasana)1 round · 30s hold
  6. 6Bow Pose (Dhanurasana)1 round · 45s hold
  7. 7Camel Pose (Ustrasana)1 round · 50s hold
  8. 8Bridge Pose (Setu Bandha Sarvangasana)1 round · 45s hold
  9. 9Child's Pose (Balasana)1 round · 60s hold

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