Back Bending — Videos — Isabel Lankester Yoga

Isabel Lankester Yoga

Posts in Back Bending

AIR • VINYASA

AIR • VINYASA

Deep Rooted

A simple vinyasa to feel into our roots. With Spring just around the corner, how can we appreciate the body and it’s wonder? How can we sense into a space of gratitude and clarity before the up-shoot of great growth? Here we tend to the foundations of the body with an open heart. We can feel just how solid, stable and reliable our form is to enable the great expansion of this seasonal cycle. A practice for ALL bodies, where we can simply trust, remember and celebrate our past.

Level 1

For best results play the Spotify list on a separate device.

Code: ILYA021
Props: 2 block optional
22nd Feb ‘23

Vinyasa, AIR, Back Bending, 30 minsIsabel LankesterFebruary 22, 2023AIRComment

AIR • VINYASA

AIR • VINYASA

Simple Steady

Let’s just move without complication. Here we lean into the foundations of the feet to find expansion into some simple standing poses like trikonasana and anjaneyasana. There is nothing like a heart opening flow to replenish your energy levels. Expect a cheeky inversion via dolphin and some simple cat cows for a full body stretch.

Level 1

For best results play the Spotify list on a separate device.

Code: ILYA020
Props: 2 block optional
15th Nov ‘22

Vinyasa, AIR, Back Bending, 20 minsIsabel LankesterNovember 15, 2022AIRComment

AIR • VINYASA

AIR • VINYASA

Air Goddess Lakshmi

Invoke Lakshmi's divine qualities of lusciousness, in this heart-opening flow that's full of wide stretches and backbends in an effort to awaken our innate sense of completeness.
Let’s lean into love and trust as we turn towards our goals, inner belief and capacity within to feel FULL. This fluid sequence will take you through side bends, shoulder rotations, a variety of high lunges and supported twists. Here we invite a feeling of spaciousness and receptivity. You'll come down to the mat for supported dhanurasana and bridge, then finish with a nice twist and savasana.
This is a gentle vinyasa practice suitable for ALL LEVELS.

Level 1

For best results play the Spotify list on a separate device.

Code: ILYA019
Props: 2 block optional
12th Jul ‘22

Vinyasa, AIR, Back Bending, 45 minsIsabel LankesterJuly 12, 2022AIRComment

SUN • MANDALA

SUN • MANDALA

Air Mandala

Moving 360 degrees around our mats, breathing and flowing through poses and inversions that open our shoulders, hip flexors and quads; and strengthen our back body allowing us to go deeper and more safely into backbends and heart openers; activating Anahata chakra, our heart centre. Be prepared this is the most energising of the 4 mandala classes launched in April ‘22. Expect to hop, jump and spring into action throughout this exuberant air mandala.

Level 3
For best results play the Spotify list on a separate device.

Code; ILYS041
Props: 2 blocks optional
20th April ‘22

SUN, vinyasa, Level: 2, 60 mins, Mandala, AIR, Back BendingIsabel LankesterApril 20, 2022SUN

AIR • VINYASA

AIR • VINYASA

Finding Flexion

A soft air practice to gently open up your spine, perfect for those of you a little nervous of ‘overly back-bending’ in a faster vinyasa class. The asana sequence creates elasticity in the frontal hip joint and a deeper awareness through the back body, across and down the spinal column.
Expect slow but powerfully deep work as we stretch and pulsate in Warrior 2 and skandasana. Movements here aim to strengthen the back chain and lengthen with the idea of finding extra space within.

Level 1-2

For best results play the Spotify list on a separate device.

Code: ILYA018
Props: 2 block optional
20th Jan ‘22

Vinyasa, AIR, Back Bending, 30 minsIsabel LankesterJanuary 20, 2022AIRComment

AIR • VINYASA

AIR • VINYASA

Soft Throat

A short stretch to open the neck, throat and to release the jaw. When we open up the thoracic spine can we lift the head without tightening up the jaw or collapsing the throat? Here we shall look into some arm binds to create a supportive head rest for the head to relax onto. This is a perfect class if you need to relieve your neck after a busy day at gazing at a screen - its short but lovely.

Level 2-3

For best results play the Spotify list on a separate device.

Code: ILYA016
Props: 1 block optional
6th September ‘21

Vinyasa, AIR, Back Bending, 15 minsIsabel LankesterOctober 14, 2021AIRComment

AIR • VINYASA

AIR • VINYASA

Humming

An active heart opening practise to find length and lightness from the lower back. This vinyasa practise ties nicely to ‘Studio Talk - OM’ as we feel into the vibrational quantities of our internal hum/OM/drum. At our most basic cellular structure is the atomic vibration - a simple hum. This dilates through our entire ecosystem, down into the roots of our very cells. Can you surrender to the natural flow of life in this strong get nourishing vinyasa flow. FULL of heart yet steady in mind.

Level 2-3

For best results play the Spotify list on a separate device.

Code: ILYA016
Props: 2 x blocks
6th September ‘21

Vinyasa, AIR, Back Bending, 50 minsIsabel LankesterSeptember 6, 2021AIRComment

AIR • VINYASA

AIR • VINYASA

Airy Fairy

A simple vinyasa flow to open your heart. This back-bending non-stop flow will stimulate your central nervous system, open up your heart and build a little heat. Perfect for when you are short on time but want to feel like you got a full 60 in. You will learn how opening your upper-back, (not just your chest) may be the key to unlocking greater freedom and space. Of course, you will also learn how to send awareness to your legs, hips and spine. We move as a whole here! (Thirty minutes never felt so good).
Level 1

For best results play the Spotify list on a separate device.

Code: ILYA015
Props: NA
7th July ‘21

Vinyasa, AIR, Back Bending, 30 minsIsabel LankesterJuly 7, 2021AIRComment

AIR • VINYASA

AIR • VINYASA

Posterior Line

A short but warm stretch to send the back body an array of awareness, from breath to muscles strengthening. So much attention is given to the front body but what happens when we turn this towards the posterior chain? Expect a full body stretch as you move from the front to the back of the mat. Here we’ll flow through a majority of standing poses, finishing with a few short twists and gentle savasana.

Level 1

For best results play the Spotify list on a separate device.

Code: ILYA014
Props: NA
29th May ‘21

Vinyasa, AIR, Back Bending, 30 mins, 35 minsIsabel LankesterMay 29, 2021AIRComment

AIR • VINYASA

AIR • VINYASA

Suspension

A gentle, quiet practise looking into spiralic movements within static poses. Use this time to switch off, with little instruction, and plenty of time to rest in between each flow. Sometimes the simpler really is the better. A soft, embodied class - perfect if your running a little low on steam or just want a short stretch.

Level 1

For best results play the Spotify list on a separate device.

Code: ILYA013
Props: NA
23rd April ‘21

Vinyasa, AIR, Back Bending, 20 minsIsabel LankesterApril 24, 2021AIRComment

AIR • VINYASA

AIR • VINYASA

Imperfectly Perfect - Dharma

A full heart flow which touches upon the concept of dharma. Living with purpose and duty not just to ourselves but for the greater good. Readings taken from The Living Gita, by Sri Swami Satchidananda - ‘it is better to do your own dharma (calling) even imperfectly than someone else’s dharma perfectly’. Consider this verse in this mandala inspired practise. Who are you living for? Who do you practise for? Have you ever really had the time to think about it. Here we take a look as a variety of backbends, side stretches and asymmetrical binds in a playful yet challenging vinyasa flow.

Level 2-3

For best results play the Spotify list on a separate device.

Code: ILYA012
Props: 2 blocks optional
16th April ‘21

Vinyasa, AIR, Back Bending, 60 minsIsabel LankesterApril 16, 2021AIRComment

AIR • VINYASA

AIR • VINYASA

Bow and Arrow

A continuous flow class with a focus on backbends. This is a stimulating energizing class to get you going with less instruction and plenty of variations of heart openers to delve into. Work into strengthening the glutes, and hamstrings before reaching strong backbend variations such as Natarajasana and Ustrasana. This class is designed to be an advanced practice so there is not a lot of instruction, mostly just a condensed advanced flow in just 50 mins. (Feel free to add your own LONG savasana to finish, you would have earned it!)
Level 3

For best results play the Spotify list on a separate device.

Code: ILYA011
Props: 1 strap
26th Feb ‘21

Vinyasa, AIR, Back Bending, 50 minsIsabel LankesterFebruary 26, 2021AIRComment

AIR • VINYASA

AIR • VINYASA

Lean Back

Enjoy the support of your spine as your heart rests back into it all. This is a powerful air flow designed to cultivate a sense of release into upper chest and encourage strength down the whole spinal column. Feel into your beating heart as it vibrates outwards into poses and shifts back into your spine. A challenging class that plays with weight shifts, funky balances and variations into kapotasana. Good for days when you need to explore your mat, up, down and around in a creative sequence to get your heart pounding.

For best results play the Spotify list on a separate device.

Code: ILYA010
Props: 2 blocks + 1 cushion optional
13th Jan 2021

Vinyasa, AIR, Back Bending, 55 minsIsabel LankesterJanuary 13, 2021AIRComment

AIR • VINYASA

AIR • VINYASA

Quiet Emotion

Within us all is a quiet pool of calm joy. Here we dance through a variety of backbends to strengthen the core and open up the shoulders. A practise to invite an elevated emotion to shift our perspective into our future thoughts. This uncomplicated standing sequence finishes with a seated meditation to contemplate the fullness of our hearts. Expect some peak poses such Visvamitrasana and a variation on Urdhva Dhanurasana.

For best results play the Spotify list on a separate device.

Code: ILYA009
Props: NA
6th Jan 2021

Vinyasa, AIR, Back Bending, 60 minsIsabel LankesterJanuary 6, 2021AIRComment

SUN • Dubai Part 4

SUN • Dubai Part 4

Vitality

Part 4 of ILY Dubai - a journey through the elements. Expect a playful and warm sun flow inspired by mandala vinyasa, beginning in standing and finishing with a short meditational practise.

There is a quiet drum within us all, a rhythm, a pulse of vitality that connects us to everything else - Spanda. Learn to connect with your inner vibration with a combination of continuous movements and deep deliberate pauses.

For best results play the Spotify list on a separate device.

Code: ILYS018
Props: NA
25th Nov 2020

Vinyasa, Back Bending, SUNIsabel LankesterNovember 26, 2020SUNComment

AIR • Dubai Part 3

AIR • Dubai Part 3

Expansion

3/4 part series filmed in Dubai. Notice how the fullness of breath echoes into the expansion of the limbs, from bones, tissues, muscles, to the skin and beyond. As we move into the final part of the series we begin to build more heat and vigour into the flows. This is an open heart practice, looking at scorpion tails, strong breath work and a mandala inspired vinyasa.

For best results play the Spotify list on a separate device.

Code: ILYA008
Props: NA
17th Nov 2020

Vinyasa, AIR, Back BendingIsabel LankesterNovember 17, 2020AIRComment

AIR • VINYASA

AIR • VINYASA

Hands On Heart Open

The hands really do have healing powers, from our sense of touch, warmth, sending vibrations of compassion without words. This vinyasa uses the tenderness of the hands to invoke softness via the crown of the head down into the heart centre. Expect strong backbends with options to modify with the use of a strap. This is a dynamic vinyasa, suitable for all levels with an emphasis on moving pass the ego into love itself -
‘make way for yourself inside yourself’ - RUMI

For best results play the Spotify list on a separate device.

Code: ILYA007
Props: 1 strap , 1 block optional
27th Sept 2020

Vinyasa, AIR, Back BendingIsabel LankesterSeptember 27, 2020AIRComment

AIR • VINYASA

AIR • VINYASA

Wings

A vinyasa to help you feel full, realise the true expression of your limbs as we paint the space from high to low. Use the fullness of breath to invigorate the simplest of movements as we touch on the natural spiralalic movement of bones to create strength. Expect some new variations on parsvottonasana (pyramid) and garudasana (eagle legs). This practise is a reminder to stay compassionate to yourself - a little self love wrapped in a hug.

For best results play the Spotify list on a separate device.

Code: ILYA006
Props: NA
8th Aug 2020

Vinyasa, AIR, Back BendingIsabel LankesterAugust 8, 2020AIRComment

AIR • VINYASA

AIR • VINYASA

My go-to

A short practise to either warm up your body for a full day ahead or release your upper back from a long day over your computer. This is my ‘GO-TO’ sequence to warm up my back and hamstrings for my daily self practise. Looking into some strong back bend variations such as Uṣṭrāsana and Anjaneyasana. This practise is not for the faint hearted, a quick WAKE UP call, looking at splits, handstands and dharma inspired asana.

(Backbends are particularly strong and energising postures, they tap into the circulatory system by increasing blood flow throughout the whole body leading to an increase in energy levels!)

For best results play the Spotify list on a separate device.

Code: ILYA005
Props: strap optional
24th July 2020

Vinyasa, 35 mins, AIR, Back BendingIsabel LankesterJuly 24, 2020AIRComment

AIR • VINYASA

AIR • VINYASA

Balancing a Backbend

Learn to balance the back chain of the body with an understanding of the Gunas - the 3 opposing forces of nature. Work from the ground up with strong Tamas, find dynamism and effort through Rajas and finally feel the glow & luminosity of effortless Sattva. This is a strong back-bending class and not for beginners. Learn to play into strong balances such as grounded dancer - a creative spin on traditional poses.

For best results play the Spotify list on a separate device.

Code: ILYA002
Props: 2 x blocks & 1 x strap
1st June 2020

60 mins, Back Bending, Vinyasa, AIRSarah JeffsJune 1, 2020AIRComment