Back Bending

Question 1

Bhujangasana

Answer 1

(Boo-john-gah-sa-nah)
Cobra

Question 2

Dhanurasana

Answer 2

(Dawn-ur-ah-sa-nah)
Bow Pose

Question 3

Urdhva Danurasana

Answer 3

(Urd-way Dawn-ur-ah-sa-nah)
Upward facing bow

Question 4

Matsyasana

Answer 4

(Mott-see-ah-sa-nah)
Fish Pose

Question 5

Dvipada Pitham

Answer 5

(Dee-pah-dah Pit-hum)
Two footed table
-aka “hip left”

Question 6

Setu Bandhasana Sarvangasana

Answer 6

(Set-oo Bond-dah-sa-nah Star-von-gah-sa-nah)
Bridge pose

Question 7

Ekapada Rajakapotasana

Answer 7

(Ek-ah-pah-dah Rah-Jah-kah-po-tah-sa-nah)
Pigeon

Question 8

Shalabasana

Answer 8

(Shal-ah-bah-sa-nah)
Locust

Question 9

Urdhva Mukha Shvanasana

Answer 9

(Urd-wah Mook-ha Swan-ah-sa-nah)
Upward facing dog

Question 10

Ushtrasana

Answer 10

(Oosh-trah-sa-nah)
Camel posture

Question 11

Virabhadrasana I

Answer 11

(Vera-bah-dra-sa-nah 1)
Warrior 1

Question 12

Pincha Mayurasana

Answer 12

(Pinch-ah My-ur-ah-sa-nah)
-forearm stand

Question 13

Adho Mukha Vrikshasana

Answer 13

(Ahd-ho mook-ha rick-shah-sa-nah)
Handstand

Question 14

Definition of Backbending postures

Answer 14

Stable foundation that extend or curve spine away from natural position

Question 15

2 categories of BB poses

Answer 15

1. Traction
   -moving w/gravity to help BB (camel, low lunge)
2. Contraction
   -moving against gravity
   -req diff kind of strength along back (cobra, updog)

Question 16

Benefits of BB postures

Answer 16

1. Physical
   -stretch body front
   -strengthen back of body
   -support breathing
2. Energetic
   -very brahmana, heating, invigorating
   -facilitate/invite higher awareness

Question 17

Key Actions of BB poses

Answer 17

1. Relax
2. Stabilize thru pelvis, sacrum & lumbar spine (solid foundation)
3. Opening chest - stabilizing/bracing upper back
4. Stabilize neck

Question 18

Prepare for BB postures

Answer 18

-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

Question 19

Recovery for BB postures

Answer 19

-lateral poses (bending/twists)
-twisting
-stabilize sacrum (tiny bikes/knee circles)
-longer time in smooth poses