Backbends Flashcards
- What is the primary effect of backbends?
Backbends stretch the front of the body
- What is the secondary effect that is experienced in active backbends?
The secondary effect, present in active (as opposed to passive or restorative) backbends, is a strengthening of the back muscles.
- What is meant by spinal extension in yoga?
The term “spinal extension” means reducing the spinal curves or lengthening the entire spine. It refers to the relationship of the spinal curves to each other while the phrases “forward bending” and “backbending” refer to particular movements through space.
- Name four categories of backbends and the actions that characterize them. Give an example of each.
Prone
Purpose: Strengthen back
Examples: Salamba Bhujangasana (Supported Cobra / Sphinx Pose),
Bhujangasana (Cob Purpose: Use arms, shoulder, legs and hips to push up
Examples: Urdhva Dhanurasana (Upward Bow / Wheel Pose), Setu Bandhasana (Bridge Pose), Purvottanasana (Upward Plank), Ustrasana (Camel Pose), Matsyasana (Fish Pose)
Asymmetrical
Purpose: In addition to stretching chest and abdomen, stretch hip flexors; address imbalances
Examples: Anjaneyasana (Low Lunge), Virabhadrasana I (Warrior 1 Pose), Eka Pada Rajakapotasana (One Legged Pigeon Pose)
- What are the general physical effects of backbends?
- Stretch front body.
- Strengthen back body.
- Reverse habitual patterns and improve posture, alleviating the effects of sitting, driving and being hunched over desks and devices.
- Some poses stabilize relationship between sacrum and pelvis (as noted above).
- Improve breathing from expanding chest and rib cage.
- Stimulate kidneys.
What are the energetic effects?
- Awaken nervous system.
- Provide uplifting and stimulating effect.
- Build courage and stamina.
- Can also cause feelings of vulnerability and fear.
- Provide awareness and connection to an unseen area of body.
- May create a sense of empowerment.
- Said to open anahata chakra.
- What is “nutation?” What is “counternutation?”
In backbending, the tailbone lifts (called “nutation”) as a result of the top of the sacrum moving into the body.
Tucking” the tailbone is the opposite of this action and therefore makes backbending more difficult.
Instead, if nutation is allowed to happen naturally, backbends feel better.
For much more on the topic of “tucking” or “scooping” the tailbone, see Alignment Cueing: The Spine.
- Should the sacrum be in nutation or counternutation during backbending?
Expert Doug Keller explains that in Tadasana (Mountain Pose), the pelvis is unmoving and to keep it stable, we may “slightly scoop the tailbone down and forward,” resulting in the sacrum being in counternutation. He explains counternutation doesn’t apply during backbending and forward bending:
When you bend backward or forward… the top of the sacrum automatically nods forward beyond its neutral position, and the tailbone shifts slightly backward. Studies show that this sacral nutation in spine-bending poses stabilizes the sacrum within the pelvic bones in a more secure and less vulnerable position than counternutation, where, particularly with backbending, you may be more at risk of pinching the tissues within the SI joints, forcing the SI joints into misalignment, or otherwise straining or jamming your low back. – Doug Keller, Yoga International, 5 Steps to Safer Backbends
- In what case might students likely benefit from contracting the glutes in backbending? In what case is it usually best to relax the glutes?
In the article, Glute-Free Backbends? anatomy expert Roger Cole advises that those with tight hip flexors may benefit from contracting glutes in backbending while those with open hip flexors are usually best relaxing glutes.
In Your Glutes in Backbends Part I anatomy expert Ray Long MD teaches that softening the glutes causes the hip extension to come from the hamstrings and that doing that often enough can set up a muscle imbalance and ultimately pain. He explains that engaging the glutes in backbends will tend to cause the knees to splay, however, and that squeezing a block between the knees is not a desirable approach to bring the femurs parallel.
The real counterbalance for the gluteus maximus causing the knees to splay apart is to contract the muscles that internally rotate the hips, namely, the TFL and front part of the gluteus medius. This cue works well, but it must be implemented in a sequence to function optimally. You have to engage the hip internal rotators before going up into the backbend. It’s difficult to engage them once you are up in the pose because when the hips are extending, the TFL and front part of the gluteus medius are at a biomechanical disadvantage for initiating contraction. – Ray Long MD, The Daily Bandha, Your Glutes in Backbends: Part I
- Describe low body engagement and alignment practices to support healthy backbending.
Use the Legs
Students may avoid working the legs, causing the pressure to be put in the back.
“A really good backbend involves a lot of sensation… in the legs so that there can be opening and release for the spine.”
Internally Rotate the Hips
In backbends, internally rotating the hips relieves compression in the spine.
When hips are externally rotated, knees will splay out and the external hip rotators will contract.
More Considerations
The author here recommends that moving into backbends begin with the pelvis, while engaging the pelvic floor.
- What are the objectives in sequencing to prepare for deep backbends?
Most would agree that backbends are critical for students to help counter their habitual movement patterns and correct postural imbalances. However, teachers are advised to sequence carefully, monitor safe alignment, and consider the risks of too many backbends both for inflexible students and for hyperflexible ones.
For people who are already extra-bendy, too many backbends will only destabilize the structure, making it more vulnerable. For those people who do not have a lot of spinal flexibility it will be too much, since their bodies are not used to this sort of movement—that’s an injury waiting to happen. Generally, I wouldn’t recommend doing more then 4 to 5 backbends within a practice. – Olga Kabel, Sequencewiz, How to Organize Backbends in a Yoga Sequence
In 6 Effective Ways to Sequence Any Backbending Practice, Allison Ray Jeraci offers this process. See the excellent article for more detail.
1. Explore the anatomy of the spine.
2. Create an imprint.
3. Become aware of the shoulders
4. Lengthen hip flexors
5. Engage strong, neutral legs
6. Selects skillful counterposes and cooldowns
- How are categories of backbends sequenced in relation to one another?
Pending….
Light backbends should be utilized prior to deep backbends.
Backbends that require spinal muscles for the action—such as Salabhasana (Locust Pose)—are good preparation for backbends which are leveraged by arms or legs—such as Dhanurasana (Bow Pose).
Prone
Upward arch
Downward arch - opens upper back
Asymmetrical -stretches hip flexors - activates strong legs
What considerations should be made in relation to exploring the spine and preparing the shoulders for backbends?
- First opening up shoulders, back muscles, quadriceps, psoas and adductors will prepare the body and help lead to deeper backbends.
- In some backbends such as Urdhva Dhanurasana (Upward Bow Pose), the arms are stretched overhead (i.e. the shoulders are flexed), requiring one type of shoulder opening. In others such as Ustrasana (Camel Pose), the arms are reaching back (i.e. the shoulders are extended), requiring a different openness.
- Having the ability to extend the shoulders while keeping the chest open is a common issue for students. Practicing the exercise shown above (also used as a readiness test for Shoulderstand) can address this issue. Clasp hands at tailbone, straighten elbows, lift chest.
Slowly move hands away from tailbone, while keeping chest lifted. Do not allow shoulders to roll forward or sinking in the low back. Also, practicing Salabhasana (Locust Pose) with palms facing legs can strengthen muscles needed for shoulder extension. (Julie Gudmestad)
- Backbends that require spinal muscles for the action—such as Salabhasana (Locust Pose)—are good preparation for backbends which are leveraged by arms or legs—such as Dhanurasana (Bow Pose).
- Deep backbends are relatively complex poses and therefore an entire class may be sequenced to safely prepare for all the actions of the pose. See more: Choosing & Arranging Poses: Peak Pose Sequencing.
Why is it important to prepare the hip flexors for backbends?
When left unstretched, hip flexors tighten and shorten, and can affect the position of the pelvis, which adversely affects the low back. A primary consideration in sequencing is to lengthen hip flexors prior to backbending. Poses that stretch the psoas include:
Pelvic Tilt
Setu Bandhasana (Bridge Pose)
Anjaneyasana (Low Lunge)
Virabhadrasana I (Warrior 1) – See How to Stretch & Strengthen the Psoas for instructions on practicing in doorway
Supta Virasana (Reclined Hero) – For some students, of course, this is also a backbend and intense stretch
King Arthur’s Pose
Why is it important to prepare the upper back prior to backbends and what are some options?
Activating the upper back muscles “creates the space for the liberating, light aspect of the pose in lifting the heart.” (Dave Oliver) Oliver recommends these poses to open the upper back:
Dolphin Pose with fingers interlaced, forearms in a V- shape, head off the floor. Press forearms firmly down and “try to create length across the collarbones.”
Matsyasana (Fish pose)
