Back Bends Flashcards
Dhanurasana
Bow Pose
Makrasana
Crocodile Pose
Ustrasana
Camel Pose
Bitilasana
Cat/Cow Pose
Matsyasana
Lord of the Fishes Pose
Kapotasana
King Pigeon Pose
Urdhva Dhanurasana
Wheel
Setu Bandha Sarvangasana
Bridge Pose
Bhujangasana
Cobra
Salabhasana
Locust
Urdhva Mukha Svanasana
Upward Facing Dog
How do back bends support the nervous and endocrine systems as a whole?
Contracting the back muscles sends fresh oxygenated blood to this area, nourishing the spinal nerves
How do back bends support the digestive and reproductive systems?
They massage the internal organs of the abdomen
Are back bends therapeutic or contraindicated for menstrual disorders?
Therapeutic - They increase circulation to the pelvic region
What endocrine glands do back bends support?
Gonads, Adrenals, pancreas, thymus, thyroid & parathyroid
How do back bends increases cardiovascular function?
Activation of SNS increases heart rate and pressure in the chest cavity
If pronated back bend the heart rate will increase through the inversion
How do back bends support the respiratory system?
Opens the chest and encourages deeper breathing increasing oxygen/carbon dioxide transfer
Are back bends therapeutic or contraindicated for acute digestive disorders?
Contraindicated
Are back bends therapeutic or contraindicated for high blood pressure?
Contraindicated - Increased intra-abdominal pressure
Are back bends therapeutic or contraindicated for pregnancy?
Gentle back bends - therapeutic for low back pain (setubandha Svarvangasana) Bridge
Strong back bends - contraindicated due to stretching the abdominal muscles
Pronated (belly down) - contraindicated as they compress the uterus
Are back bends therapeutic or contraindicated for acute disc prolapse to the lumbar spine?
Contraindicated
Are back bends therapeutic or contraindicated for acute sciatica?
Contraindicated
Are back bends therapeutic or contraindicated for asthma?
Therapeutic - Open the chest and encourage deeper inhalations
What are the holistic benefits of Urdhva Dhanurasana? (Wheel)
Energizing, heating SNS releases adrenalin & increases blood circulation building heat (Tapas)
Awakening - Opens all 7 chakras (especially heart) moving prana through solar plexus & clears nadis.
Confidence building requiring optimism to trust the whole body in this advanced back bend
Spine strengthening - Cerebral Spinal Fluids are pumped into body
Encourages Metabolism - stretching digestive organs
Detoxifying - kidneys & adrenals get a good squeeze
Lymphatic mobilisation - by opening armpits, chest & groin
What are the therapeutic applications of Urdhva Dhanurasana? (Wheel)
Chronic fatigue & adrenal exhaustion due to positive affect on endocrine & NS.
Depression/anxiety - stimulates thymus & pituitary w fresh blood to head & neck
Osteoporosis (weigh bearing)
Infertility - stetches reproductive organs
Menstrual Pain - opens pelvis & massages lumbar spine
Asthma - opens chest & lungs
Mild back pain
What is the anatomical focus of Urdhva Dhanurasana?
Strengthens & stretches the neck, Rhomboids, Supraspinatus, Infraspinatus, Trapezius, deltoids (maj & min), Triceps, Bicepts, Wrists, Chest, abdomen, psoas, glutes maximus, quadricepts, hamstrings,
What are the contraindications of Urdhva Dhanurasana?
Headache
High/ low/ Blood pressure
Eye pressure/ cataract
Shoulder/Neck or Spinal injury
Heart problems
Carpal Tunnel Syndrome
Diarrhea
Pregnancy
What are some modifications & props for Urdhva Dhanurasana?
Using the wall to support the arms and shoulders.
Rest back on excersise ball or padded stool
Tight shoulders/groin - use blocks under hands/ feet
To deepen - raise heels, lift tailbone, walk feet closer
Can raise one leg
