Back Bends

Question 1

Dhanurasana

Answer 1

Bow Pose

Question 2

Makrasana

Answer 2

Crocodile Pose

Question 3

Ustrasana

Answer 3

Camel Pose

Question 4

Bitilasana

Answer 4

Cat/Cow Pose

Question 5

Matsyasana

Answer 5

Lord of the Fishes Pose

Question 6

Kapotasana

Answer 6

King Pigeon Pose

Question 7

Urdhva Dhanurasana

Answer 7

Wheel

Question 8

Setu Bandha Sarvangasana

Answer 8

Bridge Pose

Question 9

Bhujangasana

Answer 9

Cobra

Question 10

Salabhasana

Answer 10

Locust

Question 11

Urdhva Mukha Svanasana

Answer 11

Upward Facing Dog

Question 12

How do back bends support the nervous and endocrine systems as a whole?

Answer 12

Contracting the back muscles sends fresh oxygenated blood to this area, nourishing the spinal nerves

Question 13

How do back bends support the digestive and reproductive systems?

Answer 13

They massage the internal organs of the abdomen

Question 14

Are back bends therapeutic or contraindicated for menstrual disorders?

Answer 14

Therapeutic - They increase circulation to the pelvic region

Question 15

What endocrine glands do back bends support?

Answer 15

Gonads, Adrenals, pancreas, thymus, thyroid & parathyroid

Question 16

How do back bends increases cardiovascular function?

Answer 16

Activation of SNS increases heart rate and pressure in the chest cavity

If pronated back bend the heart rate will increase through the inversion

Question 17

How do back bends support the respiratory system?

Answer 17

Opens the chest and encourages deeper breathing increasing oxygen/carbon dioxide transfer

Question 18

Are back bends therapeutic or contraindicated for acute digestive disorders?

Answer 18

Contraindicated

Question 19

Are back bends therapeutic or contraindicated for high blood pressure?

Answer 19

Contraindicated - Increased intra-abdominal pressure

Question 20

Are back bends therapeutic or contraindicated for pregnancy?

Answer 20

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

Question 21

Are back bends therapeutic or contraindicated for acute disc prolapse to the lumbar spine?

Answer 21

Contraindicated

Question 22

Are back bends therapeutic or contraindicated for acute sciatica?

Answer 22

Contraindicated

Question 23

Are back bends therapeutic or contraindicated for asthma?

Answer 23

Therapeutic - Open the chest and encourage deeper inhalations

Question 24

What are the holistic benefits of Urdhva Dhanurasana? (Wheel)

Answer 24

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

Question 25

What are the therapeutic applications of Urdhva Dhanurasana? (Wheel)

Answer 25

**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**

Question 26

What is the anatomical focus of Urdhva Dhanurasana?

Answer 26

Strengthens & stretches the neck, Rhomboids, Supraspinatus, Infraspinatus, Trapezius, deltoids (maj & min), Triceps, Bicepts, Wrists, Chest, abdomen, psoas, glutes maximus, quadricepts, hamstrings,

Question 27

What are the contraindications of Urdhva Dhanurasana?

Answer 27

Headache High/ low/ Blood pressure Eye pressure/ cataract Shoulder/Neck or Spinal injury Heart problems Carpal Tunnel Syndrome Diarrhea Pregnancy

Question 28

What are some modifications & props for Urdhva Dhanurasana?

Answer 28

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