Back Bending Flashcards
Bhujangasana
(Boo-john-gah-sa-nah)
Cobra
Dhanurasana
(Dawn-ur-ah-sa-nah)
Bow Pose
Urdhva Danurasana
(Urd-way Dawn-ur-ah-sa-nah)
Upward facing bow
Matsyasana
(Mott-see-ah-sa-nah)
Fish Pose
Dvipada Pitham
(Dee-pah-dah Pit-hum)
Two footed table
-aka “hip left”
Setu Bandhasana Sarvangasana
(Set-oo Bond-dah-sa-nah Star-von-gah-sa-nah)
Bridge pose
Ekapada Rajakapotasana
(Ek-ah-pah-dah Rah-Jah-kah-po-tah-sa-nah)
Pigeon
Shalabasana
(Shal-ah-bah-sa-nah)
Locust
Urdhva Mukha Shvanasana
(Urd-wah Mook-ha Swan-ah-sa-nah)
Upward facing dog
Ushtrasana
(Oosh-trah-sa-nah)
Camel posture
Virabhadrasana I
(Vera-bah-dra-sa-nah 1)
Warrior 1
Pincha Mayurasana
(Pinch-ah My-ur-ah-sa-nah)
-forearm stand
Adho Mukha Vrikshasana
(Ahd-ho mook-ha rick-shah-sa-nah)
Handstand
Definition of Backbending postures
Stable foundation that extend or curve spine away from natural position
2 categories of BB poses
- Traction
-moving w/gravity to help BB (camel, low lunge) - Contraction
-moving against gravity
-req diff kind of strength along back (cobra, updog)
Benefits of BB postures
- Physical
-stretch body front
-strengthen back of body
-support breathing - Energetic
-very brahmana, heating, invigorating
-facilitate/invite higher awareness
Key Actions of BB poses
- Relax
- Stabilize thru pelvis, sacrum & lumbar spine (solid foundation)
- Opening chest - stabilizing/bracing upper back
- Stabilize neck
Prepare for BB postures
-awaken pelvis/legs
-open chest (shoulder rolls)
-awaken back
-stretch quads/hip flexors
-use simpler BB to prep for complex
-lateral poses to stretch side body
Recovery for BB postures
-lateral poses (bending/twists)
-twisting
-stabilize sacrum (tiny bikes/knee circles)
-longer time in smooth poses
