Yoga Backbends

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    supta virasana
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    urdhva mukha svanasana
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    setu bandha sarvangasana
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    viparita dandasana
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    urdhva dhanurasana
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  11. backbend alignment: legs and feet are usually _______ apart.
    hip distance
  12. In supine (face up) backbends, inner thighs should __________.
    In prone (face down) backbends, inner thighs should __________.

    • supine: thighs should spin down toward the floor
    • prone: thighs should lift up toward the ceiling

    purpose: internal rotation
  13. In backbends, the gluteal muscles should not be _______.
  14. Protect the low back by __________. Encourage _______ pelvic tilt.
    protect by elongating; encourage posterior pelvic tilt (reach buttocks toward knees or heels)
  15. emphasis of the backbend should be on the __________ back, not the _______ back.
    mid to upper back, not low back; there should be an even arch, including through the neck
  16. In backbends, the sternum ______, the collarbones ______, and the front ribs __________.
    In backbends, the sternum lifts, the collarbones widen, and the front ribs soften.
  17. In urdhva dhanurasana, the upper arms ______ while the forearms are slightly ______.
    In urdhva dhanurasana, the upper arms rotate externally while the forearms are slightly internally rotated.
  18. What are some benefits to backbends? Name four or five.
    • improve posture (counteracts slumping--collapsed chest, rounded shoulders)
    • strengthens spine, shoulders, legs, arms, chest, belly, hip flexors
    • alleviates breathing problems (creates space in chest, relieves pressure on diaphragm, expands lungs, stregthens breathing muscles)
    • stimulating (relieves lethargy, elevates mood)
    • (also, same benefits as inversions)
  19. Name 1-2 common misaligments in backbends, and the associated risk.
    • overarching lumbar spine (damages low back)
    • knees and feet splayed (strains low back, groin, knees)
    • "puffing" ribs and armpits (imbalance and strain on shoulder girdle)
  20. Backbends: What are some contraindications?
    • pregnancy
    • back problems/injuries (herniated discs, osteroporosis, joint issues)
    • shoulder, wrist, neck injuries
    • RSI
    • chronic fatigue
  21. Would you be more likely to focus on backbends in a morning or evening class, and why?
    Backbends are stimulating, so avoid doing lots of big backbends in an evening class.
  22. Generally speaking, prone backbends are more _________ and spine backbends are more _________.
    • prone: strengthening
    • supine: opening
  23. What are some instructions that can be used for more than one backbend?
    • parallel the feet, legs
    • reach the buttocks toward the heels (or knees)
    • spin the thighs in
    • gently engage the abs
    • move shoulders away from the ears
    • broaden the collarbones
    • soften the front ribs
  24. What are some counteractions that apply in backbends?
    • broaden the collarbones/soften the front ribs
    • draw outer ankles in/lift arches up
    • draw the shoulder blades down and in/soften the front ribs
    • lift inner thighs/release buttocks away from waist
  25. Identify the foundation for:
    abdomen and pelvis
  26. Identify the foundation for:
    shins/lower legs/ tops of feet; knees parallel, hip distance apart
  27. What action of the thighs is common in both salabhasana and ustrasana?
    internal rotation / turning in / spiraling in
  28. List possible counter actions for internal rotation of the thighs (in salabhasana and ustrasana)
    • lift front hips
    • release buttocks toward heels
  29. For salabhasana and ustrasana, list common asana teaching points for the pelvis (can include the legs)
    • lift the thighs
    • move (relax, release) buttocks toward heels
    • rotate inner thighs in (firm thighs back)
    • lift front hip bones
  30. List two variations for:
    • legs remain on floor
    • hands clasped behind back
    • strap around wrists
    • block between ankles (aids inner rotation of thighs)
    • feet on bolster
  31. List two variations for:
    • up against wall
    • hands to block
    • block between feet (maintains parallel)
    • bolster on feet (easier to reach)
    • hands on hips
    • strap on arms
    • curl toes under
    • block between thighs (aiming to press block back aids internal rotation)
  32. In all back bends, the buttocks:
    A. firms in toward midline
    B. stays completely relaxed
    C. lifts toward sacrum
    D. releases toward heels
    D. releases toward heels
    (this multiple choice question has been scrambled)
  33. In salabhasana, bhujangasana, and ustrasana, the toes ___________
    • toes reach back
    • toes are parallel
  34. In salabhasana, bhujangasana, and ustrasana, the outer ankles and shins __________.
    outer ankles and shins are parallel, hip distance apart (like on train tracks)
  35. In salabhasana, bhujangasana, and ustrasana, the inner thighs ____________.
    inner thighs turn inward, roll in
  36. In salabhasana, bhujangasana, and ustrasana, the buttocks _______________.
    buttocks release down toward knees or feet
  37. In salabhasana, bhujangasana, and ustrasana, the shoulder blades ____________. (list 3 actions)
    shoulder blades draw in toward chest, moving down the back, away from the ears
  38. In salabhasana, bhujangasana, and ustrasana, the breastbone __________
    breastbone lifts up toward chin
  39. In salabhasana, bhujangasana, and ustrasana, the thoracic spine ________________.
    thoracic spine elongates, moving toward the front ribs or chest
  40. List some common counter actions for back bends:
    • buttocks release toward heels / inner thighs turn in
    • toes reach back / outer ankles firm in
    • inner thighs rotate / outer ankles firm in
  41. benefits of urdhva dhanurasana
    • opens & stretches abdomen
    • invigorates lungs
    • creates mobility in spine
    • counteracts hunching forward
    • builds stamina & strength
    • energizing
  42. what is the foundation of urdhva dhanurasana
    • feet are hip distance apart and parallel
    • hands are should distance apart and parallel
    • palms are flat, fingers toward feet
  43. name some counter actions in urdhva dhanurasana
    • draw the outer ankles in and lift arches up
    • spin inner thighs toward floor and release buttocks toward knees
    • lift front hips toward front ribs and move buttocks toward backs of knees
    • lengthen sacrum away from waist and lift front hips
    • lift shoulder blades away from ears and together, and soften front ribs
    • lift back ribs away from back waist as you draw buttocks away from back waist
  44. name some contraindications for urdhva dhanurasana
    • high blood pressure
    • glaucoma
    • detached retina
    • wrist problems like carpal tunnel
    • back problems like disc compressions
    • later stages of pregnancy
  45. common misalignments in urdhva dhanurasana
    • feet and knees turned out
    • buttocks clenched
    • hands curled
    • pelvis not lifting (compressing lower back)
    • elbows bent
    • shoulders around ears
    • legs pressed straight
Card Set:
Yoga Backbends
2013-06-09 15:23:29
yoga backbends asanas

Quiz on yoga backbends (principles and poses)
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