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200 Hour Yoga Teacher Training > Backbends > Flashcards

Backbends Flashcards

1
Q

What is Anuvitasana?

A

Standing Spinal Extension

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2
Q

What are the potential complications with alignment for a standing spinal extension?

A

Sinking in the low back either due to lack of engagement and awareness or bilaterally, hypertonic psoas.

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3
Q

What is strengthened in a standing spinal extension?

A

Rectus Abdominus
Hip Flexors
Quads

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4
Q

What is lengthened in a standing spinal extension?

A

Rectus Abdominus
Hip Flexors
Shoulders (LATS)

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5
Q

What are some other benefits for a standing spinal extension?

A

Uplifts and awakens the body via adrenaline boost
Opens the chest
Helps fight depression
Keeps the spine flexible

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6
Q

What are some cautions and contrainindications for a standing spinal extension?

A

QL Spasms
Posteriorly Bulging Disks or Spinal Injury
Hip Injury
Vertigo

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7
Q

What are some preparatory postures for a Standing Spinal Extension?

A

Tadasana

Urdhva Hasta Tadasana

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8
Q

What is Marichyasana I?

A

Sage Pose

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9
Q

What is Sage Pose?

A

Seated Bind

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10
Q

What are some potential complications with alignment for Sage Pose?

A

Tightness in the shoulders and chest can reduce the ability to wrap the arms completely so a strap may be used to catch the hands.

Tightness in the hips will make it difficult to get the heels close enough to the sitting bone also making it difficult to bind as the shin is further away.

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11
Q

What does Sage Pose strengthen?

A

Hamstrings

Rhomboids and Mid Traps

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12
Q

What does Sage Pose lengthen?

A 
Shoulders 
Glutes
Inner Thighs
Outer Hips
Low Back Muscles
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13
Q

What are some other benefits of Sage Pose?

A

Therapeutic for flatulence

Therapeutic for constipation

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14
Q

What are some cautions and contraindications for Sage Pose?

A

Diarrhea

Hip or Shoulder Injury

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15
Q

What are some preparatory poses for Sage Pose?

A

Triangamukha Ekapada Paschimottanasana

Janu Sirasana

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16
Q

What is Bharadvajasana?

A

Seated Twist of the Sage

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17
Q

What are some potential complications for alignment with seated twist of the sage?

A

If both sitting bones are not on the ground the twist can feel compressed so many students may prefer a blanket under the hips to level off the pelvis.

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18
Q

What does seated twist of the sage strengthen?

A

Obliques
QL
Spinal Rotators

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19
Q

What does seated twist of the sage lengthen?

A

Obliques

Outer Hips

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20
Q

What are some other benefits of seated twist of the sage?

A

Relieves Stress
Compresses the Internal Organs (Squeeze and Soak Method)
Opens the Chest
Keeps the spine flexible

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21
Q

What are some cautions and contrainindications for Seated Twist of the Sage?

A

Uncontrolled High Blood Pressure

Insomnia

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22
Q

What are some preparatory poses?

A

Baddha Konasana

Virasana

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23
Q

What is Ashtangasana?

A

Eights Points Pose

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24
Q

What are some potential complications with alignment for Eights Points Pose?

A

Tightness in the chest and the anterior deltoids will make it difficult to release the chest to the floor. Lack of engagement in the rhomboids can also limit the chest movement.

Tightness in the platysma muscle and anterior throat muscles can limit the ability to look forward and bring the chin to the floor. Students with a compromised neck may choose to bring the forehead to the ground instead of the chin.

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25
Q

What is strengthened in Eights Points Pose?

A

Neck
Shoulder
Upper Back

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26
Q

What is lengthened in Eights Points Pose?

A

Abdominals
Chest Muscles
Anterior Aspect of the Shoulders

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27
Q

What are some other benefits of Eights Points Pose?

A

Uplifts and awakens the body
Opens the Chest
Helps fight the Depression
Keeps the spine flexible

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28
Q

What are some cautions and contrainindications for Eights Points Pose?

A

Posteriorly Bulging Discs or Spinal Injury

Wrist, Elbow, or Shoulder Injury

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29
Q

What are some preparatory postures for Eights Points Pose?

A

Cat/Cow

Adho Mukha Svanasana

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30
Q

What is Salabhasana?

A

Locust Pose

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31
Q

What are the potential complications with Locust Pose?

A

Students may wish to pad underneath the hips if the surface is harder

Weakness in the spinal erectors will make it difficult to lift the chest off the ground

Students may often try to lift the legs by bending at the knees rather than engaging the hamstring/gluteal connection, this can be due to lack of strength or lack of awareness

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32
Q

What is strengthened with Locust Pose?

A 
Hamstrings
Glutes
Spinal Erectors
LATS
Posterior Deltoids
Rhomboids, Mid and Low Traps
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33
Q

What is lengthened with Locust Pose?

A

Rectus Abdominus
Hip Flexors
Anterior Shoulders and Chest Muscles

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34
Q

What are some other benefits of Locust Pose?

A

Uplifts and awakens the body via adrenline boost
Opens the chest
Helps fight depression
Keeps the spine strong and flexible

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35
Q

What are some cautions and contrainidications for Locust Pose?

A

Headache

Significant Back Injury

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36
Q

What are some preparatory poses for Locust Pose?

A

Cat/Cow

Virbhadrasana 1

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37
Q

What is Bhujangasana?

A

Cobra Pose

38
Q

What are some potential complications with alignment for Cobra Pose?

A

Students may wish to pad underneath the hips if the surface is harder.

Weakness in the spinal erectors will make it difficult to lift the chest off the ground. Students might try to push too hard with the arms rather than recruiting the back strength. This can cause elevation of the scapula and compression around the shoulders and neck.

39
Q

What are the muscles that are strengthened in Cobra Pose?

A 
Glutes
Spinal Erectors
LATS
Triceps
Rhomboids, Mid and Low Traps
40
Q

What are the muscles that are lengthened in Cobra Pose?

A

Rectus Abdominus
Hip Flexors
Anterior Shoulders and chest muscles

41
Q

What are some other benefits of Cobra Pose?

A 
Uplifts and awakens the body via adrenaline boost
Opens the chest
Helps fight depression
Keeps the spine strong and flexible
Therapeutic for asthma
42
Q

What are some cautions and contrainindicaitons for Cobra Pose?

A

Headache
Back Injury
Carpal Tunnel Syndrome
Pregnancy

43
Q

What are preparatory postures?

A

Cat/Cow
Virbhadrasana 1
Salabhasana

44
Q

What is Urdhva Mukha Svanasana?

A

Upward Facing Dog

45
Q

What are some potential complications with alignment for upward facing dog?

A

Weakness in the spinal erectors will make it difficult to lift the chest off the ground. Students might try to push too hard with the arms rather than recruiting the back strength. This can cause elevation of the scapula and compression around the shoulders and neck. In addition students may collapse into low back by relying on the arms without support from the abdominals. Students need to recruit the abdominals to keep the length in the low back.

46
Q

What does upward facing dog strengthen?

A

Glutes
Spinal Erectors
LATS and Triceps
Rhomboids, Mid and Low Traps

47
Q

What does upward facing dog lengthen?

A

Rectus Abdominus
Hip Flexors
Anterior Shoulders and Chest Muscles

48
Q

What are some other benefits of Upward Facing Dog?

A 
Uplifts and awakens the body via adrenaline boost
Opens the chest
Helps fight depression
Keeps the spine strong and flexible
Therapeutic for asthma
49
Q

What are some cautions and contrainindications for upward facing dog?

A

Headache
Back Injury
Carpal Tunnel Syndrome

50
Q

What are some preparatory poses for upward facing dog?

A

Cat/Cow
Virabhadrasana 1
Bridge Pose

51
Q

What are some potential complications with alignment for 1/2 Frog Pose?

A

Students may wish to pad underneath the hips if the surface is harder.

Weakness in the spinal erectors will make it difficult to lift the chest off the ground. Students might try to push too hard with their arms rather than recruiting the back strength. This can cause elevation and compression around the shoulders and neck.

Students can be aggressive with the push on the foot. They should be reminded to listen to their bodies and to work with sensitivity with the knees.

Tightness in the psoas may cause the knees to splay as the hips try to externally rotate to take pressure off the psoas. Keep the thighs internally rotating and try to keep the knees hip distance apart.

52
Q

What does 1/2 Frog Pose strengthen?

A

Glutes
Spinal erectors
Rhomboids, Mid and Low Traps

53
Q

What does 1/2 Frog Pose lengthen

A

Rectus Abdominus
Hip Flexors and Quads
Anterior Shoulders and Chest Muscles

54
Q

What are some other benefits of 1/2 Frog Pose?

A 
Uplifts and awakens the body
Opens the chest
Helps fight depression
Keeps the spine strong and flexible
Therapeutic for asthma
55
Q

What are some cautions and contrainindications for 1/2 Frog Pose?

A

Headache
Back Injury
Knee Injury
Pregnancy

56
Q

What are some preparatory postures for 1/2 Frog Pose?

A

Virasana
Virbahadrasana 1
Salabhasana

57
Q

What is Dhanurasana?

58
Q

What are some potential complications for Bow Pose?

A

Students may wish to pad underneath the hips if the surface is harder. Tightness in the psoas may cause the knees to splay as the hips try to externally rotate to take the pressure off the psoas. Keep the thighs internally rotating and try to keep the knees about hip distance apart. Weakness in the quads will make it challenging to push the feet into the hands and get enough lift in the chest.

59
Q

What are the muscles that strengthen Bow Pose?

A

Glutes and adductors
Spinal erectors
Rhomboids, Mid and Low Traps
Quads

60
Q

What muscles does Bow Pose lengthen?

A

Rectus Abdominus

Anterior Shoulders and Chest Muscles

61
Q

What are some other benefits of Bow Pose?

A 
Uplifts and awakens the body
Opens the chest
Helps fight depression
Keeps the spine strong and flexible
Therapeutic for asthma
62
Q

What are some cautions and contrainindications for Bow Pose?

A

Headache
Neck or Back Injury
Knee Injury
Pregnancy

63
Q

What are some preparatory postures for Bow Pose?

A

Virabhadrasana 1
Salabhasana
Urdhva Mukha Svanasana

64
Q

What is Setu Bandha Sarvangasana?

A

Bridge Pose

65
Q

What are potential complications with alignment for Bridge Pose?

A

Tightness in the psoas combine with lack of engagement in the inner thighs may cause the knees to splay as the hips rise. You can place a block between the knees as a reminder to keep them moving towards one another. Tightness in the mid back may prevent the chest from fully lifting or inhibit the ability to clasp the hands underneath the back.

66
Q

What strengthens in Bridge Pose?

A

Glutes and adductors (especially magnus)
Spinal erectors
Rhomboids, Mid and Low Traps
Quads

67
Q

What is lengthened in Bridge Pose?

A

Rectus Abdominus

Anterior Shoulders and Chest Muscles

68
Q

What are some other benefits of Bridge Pose?

A 
Uplifts and awakens the body
Opens the chest
Helps fight depression
Keeps the spine strong and flexible
Therapeutic for asthma
69
Q

What are some cautions and contrainindications for Bridge Pose?

A

Headache
Neck or Back Inury
Pregnancy

70
Q

What are some preparatory postures for Bridge Pose?

A

Virabhadrasana 1
Salabhasana
Urdhva Mukha Svanasana

71
Q

What is Utrasana?

A

Camel Pose

72
Q

What are some potential complications with alignment for Camel Pose?

A

Tightness in the psoas combine with lack of engagement in the inner thighs may cause the knees to splay as the hips rise. You can place a block between the knees as a reminder to keep them moving towards one another.

Students will tend to drop the hips back instead of keeping them actively moving forward. In addition students will often collapse into the low back. The side waist should remain long to keep space in the lumbar region and share the spinal extension with the thoracic spine.

73
Q

What is strenghtened in Camel Pose?

A 
Glutes and Adductors (especially magnus)
Spinal erectors
Rhomboids, Mid and Low Traps
Quads
Abs
74
Q

What is lengthened in Camel Pose?

A

Abdominals
Anterior Shoulders and Chest Muscles
Hip Flexors

75
Q

What are some other benefits of Camel Pose?

A 
Uplifts and awakens the body.
Opens the Chest
Helps Fight Depression
Keeps the Spine Strong and Flexible
Therapeutic for asthma
76
Q

What are some cautions and contrainindications for Camel Pose?

A

Headache
Neck or Back Injury
Pregnancy

77
Q

What are some preparatory postures for Camel Pose?

A

Virabhadrasana 1
Bridge Pose
Urdhva Mukha Svanasana

78
Q

What is Urdhva Dhanurasana?

A

Full Wheel Pose

79
Q

What are some potential complications with alignment?

A

Tightness in the psoas combined with lack of engagement in the inner thighs may cause the knees to splay as the hips rise. You can place a block between the knees as a reminder to keep them moving towards one another. Students will often collapse into the low back. The side waist should remain long and the abdominals active to keep the space in the lumbar region and share the spinal extension with the thoracic spine.

80
Q

What does Full Wheel Pose Strengthen?

A

Glutes, Hamstrings, Quads (Vasti Group), and adductors (especially the magnus)

Spinal Erectors

Rhomboids, Mid and Low Traps

Abs

Shoulders and Triceps

81
Q

What does Full Wheel Pose Lengthen?

A

Abdominals

Anterior Shoulders and Chest Muscles

Hip Flexors

LATS

82
Q

What are some other benefits of Full Wheel Pose?

A 
Uplifts and awakens the body
Opens the Chest
Helps fight depression
Keeps the spine strong and flexible
Therapeutic for Osteoporosis
83
Q

What are some cautions and contrainindications for Full Wheel Pose?

A

Headache
Neck or Back Injury
Pregnancy

84
Q

What are some preparatory poses for Full Wheel Pose?

A

Virabhadrasana 1
Bridge Pose
Urdhva Mukha Svanasana

85
Q

What is Natarajasana?

A

Dancers Pose

86
Q

What are some potential complications with alignment for Dancers Pose?

A

Tightness in the psoas combined with lack of engagement in the inner thighs may cause the lifted knee to splay as the thigh rises. Students will often collapse into the low back. The side waist should remain long to keep space in the lumbar region and share the spinal extension with the thoracic spine.

87
Q

What is strengthened in Dancers Pose?

A 
Glutes and adductors
Spinal Erectors
Rhomboids, Mid and Low Traps
Quads
Abs
88
Q

What is lengthened in Dancers Pose?

A

Abdominals
Anterior shoulders and chest muscles
Hip Flexors

89
Q

What are some other benefits of Dancers Pose?

A

Uplifts and awakens the body
Opens the Chest
Keeps the spine strong and flexible
Helps to build balance

90
Q

What are some cautions and contrainindications with dancers pose?

A

Low Blood Pressure

91
Q

What are some preparatory postures for Dancers Pose?

A

Vrkasana
Anuvittasana
Virabhadrasana 1

92
Q

What to remember with Dancers Pose?

A

The thumbs turn back.

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