Open the front body without forcing the lower back. This sequence moves from supported extension into stronger back-body work, then closes with Padma Mudra at the heart.
Swipe order
- Cover: the theme and focus areas for today.
- Sequence + anatomy: Sphinx, Locust, Camel, Supported Fish, and Padma Mudra with muscle highlights and suitability notes.
- Body • Mind • Soul: what each shape is meant to support physically, mentally, and energetically.
- Level guide: beginner, moderate, and advanced ways to practice with props, breath cues, and hold times.
Practice notes
Move slowly into every backbend. Think length first, depth second. If the low back pinches, reduce the range, add support, or skip the shape for today.
Avoid deep backbends if you have acute back or neck pain, vertigo, uncontrolled blood pressure, hernia, recent surgery, or late pregnancy unless a qualified professional has cleared the practice for you.
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