Today I was curious how the back bending asanas would look. They always feel intensive. What I realize is that I have a starting point that is motivating. Not everything is lost. The above pose was possible after many many repetitions. Today was my back bending day. Also my wheel helped me to get deeper and deeper into back bending poses. 90 minutes were over very fast. 90 minutes is enough. I try to fill this time with exercises that make sense. Quality over quantity.
The classic exercise is to lift up and to hold urdhva dhanurasna for 5 breaths. Then one lowers the head to the floor. The hands walk to the feet. and again the arms stretch and lift the body into urdhva dhanurasana. I think this is a good start.
In order to get stronger one can lift up as often as possible. One can do 3 sets of this.
It can also be useful to aim for holding this pose for 1 minute. The body needs time to stretch. Last but not least urdhva dhanurasana is a pose that stretches the body backwards.
Urdhva dhanurasana is an asana that Ashtangis practice every day.
After the twists of the second series the time was over.