This is one the easiest postures in Second Series. Practicing it with healthy alignment will set you up for the deeper backbends.
2. Placing Legs Behind Your Head in Pretzel Arm Balance
Ashtanga Yoga Instructor, Kino MacGregor, demonstrates putting both legs behind the head for Dwi Pada Sirsasana, or as you may know as the Pretzel. Be careful to use the full external rotation of your hip joints to enter the posture, while strengthening the back and neck to support the legs.
3. Strong Legs and Healthy Backbend in Thunderbolt Posture
Ashtanga Yoga Instructor, Kino MacGregor shows you how to build the strength needed for healthy backbends and to enter Laghu Vajrasana, or Thunderbolt posture. If you feel your thighs and legs burning when doing this you know you are on the right track. For this posture it does not necessarily help if you are flexible because this is all about building strength.
4. Proper Alignment for Bow Pose
Certified Ashtanga Yoga teacher shows you how to safely enter Dhanurasana, or Bow Pose which is a Second Series Backbend from the Ashtanga Yoga method.
5. Safely Get In & Out of Pigeon Backbend
Kino MacGregor goes over healthy shoulder alignment in deep backbends and shows you to how to work on Kapotasana, the great gateway posture of the Intermediate Series of Ashtanga Yoga.
6. Second Series Backbending, Parsva Dhanurasana
Certified Ashtanga Yoga teacher shows you how to safely enter Parsva Dhanurasana, a Second Series Backbend from the Ashtanga Yoga method with Ana Guerra demonstrating the move.