Claire Missingham Yoga

This is an advanced sequence following on from the Bow Sequence; this sets us up for some much deeper backbends. Please ensure you are capable of all the postures in The Bow Sequence before deepening into this sequence. We move into Spinning Wheel by extending the leg, opening the top hip, reaching the leg behind to the floor and breathing here. The alternative is Heavens Gate Pose: dropping the underneath knee to the floor. Please take padding under the knees here if you need support. We flow with our breath from here into a succession of backbends, please feel free to take the sequence to the point you can do and then move on, gradually adding the sequence postures over time and breathe deeply.

If the pose One-Legged King Pigeon Pose (Eka Pada Rajakapotasana 2) is available to you, you can do this either from split pose (Hanumanasana), or bring the front leg into a ½ pigeon pose and use a belt to hook the back leg. We then move on to Full Wheel pose (Urdhva Dhanurasana) and then into optional variations: One Leg Wheel (Eka Pada Urdhva Dhanurasana) and Two-Legged Inverted Staff Pose (Dwi Pada Viparita Dandasana), if these are too much please work on wheel two more times. Remember stability before flexibility as you come into these poses, and then aim for grace, ease and groundedness in equal measure. We then neutralise with knees to chest (Apanasana) on our backs, and then into Dynamic Plough (Druta Halasana). BooYakaSha!

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