Bhujangasana Sequencing
The sequencing will depend on how intense a version of the pose is sought in the class. Gentle or ‘baby’ backbends would be good lead-in asanas; poses such as makarasana, a flowing setu bandha sarvangasana sequence, or surya namaskar. Shoulder openers like gomukhasana and ardho mukha svanasana would be useful, as would forward virasana, tadasana and dandasana to bring awareness to the action of the pelvis and the sacrum. Gentle spinal twists such as kati chandrasana help to release the para spinal muscles in preparation for spinal extension.
It may be followed by neutralising poses such as tadasan, urdhva prasarita padasana or savasana, and then by counterposes such as baddha konasana, janu sirsasana, balasana, uttanasana or ardho mukha svanasana of the hip flexors and quadriceps than dhanurasana, urdhva dhanurasana or ustrasana.
