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200 Hour Yoga Teacher Training Study > 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
What is strengthened in Eights Points Pose?
Neck Shoulder Upper Back
26
What is lengthened in Eights Points Pose?
Abdominals Chest Muscles Anterior Aspect of the Shoulders
27
What are some other benefits of Eights Points Pose?
Uplifts and awakens the body Opens the Chest Helps fight the Depression Keeps the spine flexible
28
What are some cautions and contrainindications for Eights Points Pose?
Posteriorly Bulging Discs or Spinal Injury | Wrist, Elbow, or Shoulder Injury
29
What are some preparatory postures for Eights Points Pose?
Cat/Cow | Adho Mukha Svanasana
30
What is Salabhasana?
Locust Pose
31
What are the potential complications with Locust Pose?
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
32
What is strengthened with Locust Pose?
``` Hamstrings Glutes Spinal Erectors LATS Posterior Deltoids Rhomboids, Mid and Low Traps ```
33
What is lengthened with Locust Pose?
Rectus Abdominus Hip Flexors Anterior Shoulders and Chest Muscles
34
What are some other benefits of Locust Pose?
Uplifts and awakens the body via adrenline boost Opens the chest Helps fight depression Keeps the spine strong and flexible
35
What are some cautions and contrainidications for Locust Pose?
Headache | Significant Back Injury
36
What are some preparatory poses for Locust Pose?
Cat/Cow | Virbhadrasana 1
37
What is Bhujangasana?
Cobra Pose
38
What are some potential complications with alignment for Cobra Pose?
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
What are the muscles that are strengthened in Cobra Pose?
``` Glutes Spinal Erectors LATS Triceps Rhomboids, Mid and Low Traps ```
40
What are the muscles that are lengthened in Cobra Pose?
Rectus Abdominus Hip Flexors Anterior Shoulders and chest muscles
41
What are some other benefits of Cobra Pose?
``` Uplifts and awakens the body via adrenaline boost Opens the chest Helps fight depression Keeps the spine strong and flexible Therapeutic for asthma ```
42
What are some cautions and contrainindicaitons for Cobra Pose?
Headache Back Injury Carpal Tunnel Syndrome Pregnancy
43
What are preparatory postures?
Cat/Cow Virbhadrasana 1 Salabhasana
44
What is Urdhva Mukha Svanasana?
Upward Facing Dog
45
What are some potential complications with alignment for upward facing dog?
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
What does upward facing dog strengthen?
Glutes Spinal Erectors LATS and Triceps Rhomboids, Mid and Low Traps
47
What does upward facing dog lengthen?
Rectus Abdominus Hip Flexors Anterior Shoulders and Chest Muscles
48
What are some other benefits of Upward Facing Dog?
``` Uplifts and awakens the body via adrenaline boost Opens the chest Helps fight depression Keeps the spine strong and flexible Therapeutic for asthma ```
49
What are some cautions and contrainindications for upward facing dog?
Headache Back Injury Carpal Tunnel Syndrome
50
What are some preparatory poses for upward facing dog?
Cat/Cow Virabhadrasana 1 Bridge Pose
51
What are some potential complications with alignment for 1/2 Frog Pose?
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
What does 1/2 Frog Pose strengthen?
Glutes Spinal erectors Rhomboids, Mid and Low Traps
53
What does 1/2 Frog Pose lengthen
Rectus Abdominus Hip Flexors and Quads Anterior Shoulders and Chest Muscles
54
What are some other benefits of 1/2 Frog Pose?
``` Uplifts and awakens the body Opens the chest Helps fight depression Keeps the spine strong and flexible Therapeutic for asthma ```
55
What are some cautions and contrainindications for 1/2 Frog Pose?
Headache Back Injury Knee Injury Pregnancy
56
What are some preparatory postures for 1/2 Frog Pose?
Virasana Virbahadrasana 1 Salabhasana
57
What is Dhanurasana?
Bow Pose
58
What are some potential complications for Bow Pose?
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
What are the muscles that strengthen Bow Pose?
Glutes and adductors Spinal erectors Rhomboids, Mid and Low Traps Quads
60
What muscles does Bow Pose lengthen?
Rectus Abdominus | Anterior Shoulders and Chest Muscles
61
What are some other benefits of Bow Pose?
``` Uplifts and awakens the body Opens the chest Helps fight depression Keeps the spine strong and flexible Therapeutic for asthma ```
62
What are some cautions and contrainindications for Bow Pose?
Headache Neck or Back Injury Knee Injury Pregnancy
63
What are some preparatory postures for Bow Pose?
Virabhadrasana 1 Salabhasana Urdhva Mukha Svanasana
64
What is Setu Bandha Sarvangasana?
Bridge Pose
65
What are potential complications with alignment for Bridge Pose?
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
What strengthens in Bridge Pose?
Glutes and adductors (especially magnus) Spinal erectors Rhomboids, Mid and Low Traps Quads
67
What is lengthened in Bridge Pose?
Rectus Abdominus | Anterior Shoulders and Chest Muscles
68
What are some other benefits of Bridge Pose?
``` Uplifts and awakens the body Opens the chest Helps fight depression Keeps the spine strong and flexible Therapeutic for asthma ```
69
What are some cautions and contrainindications for Bridge Pose?
Headache Neck or Back Inury Pregnancy
70
What are some preparatory postures for Bridge Pose?
Virabhadrasana 1 Salabhasana Urdhva Mukha Svanasana
71
What is Utrasana?
Camel Pose
72
What are some potential complications with alignment for Camel Pose?
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
What is strenghtened in Camel Pose?
``` Glutes and Adductors (especially magnus) Spinal erectors Rhomboids, Mid and Low Traps Quads Abs ```
74
What is lengthened in Camel Pose?
Abdominals Anterior Shoulders and Chest Muscles Hip Flexors
75
What are some other benefits of Camel Pose?
``` Uplifts and awakens the body. Opens the Chest Helps Fight Depression Keeps the Spine Strong and Flexible Therapeutic for asthma ```
76
What are some cautions and contrainindications for Camel Pose?
Headache Neck or Back Injury Pregnancy
77
What are some preparatory postures for Camel Pose?
Virabhadrasana 1 Bridge Pose Urdhva Mukha Svanasana
78
What is Urdhva Dhanurasana?
Full Wheel Pose
79
What are some potential complications with alignment?
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
What does Full Wheel Pose Strengthen?
Glutes, Hamstrings, Quads (Vasti Group), and adductors (especially the magnus) Spinal Erectors Rhomboids, Mid and Low Traps Abs Shoulders and Triceps
81
What does Full Wheel Pose Lengthen?
Abdominals Anterior Shoulders and Chest Muscles Hip Flexors LATS
82
What are some other benefits of Full Wheel Pose?
``` Uplifts and awakens the body Opens the Chest Helps fight depression Keeps the spine strong and flexible Therapeutic for Osteoporosis ```
83
What are some cautions and contrainindications for Full Wheel Pose?
Headache Neck or Back Injury Pregnancy
84
What are some preparatory poses for Full Wheel Pose?
Virabhadrasana 1 Bridge Pose Urdhva Mukha Svanasana
85
What is Natarajasana?
Dancers Pose
86
What are some potential complications with alignment for Dancers Pose?
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
What is strengthened in Dancers Pose?
``` Glutes and adductors Spinal Erectors Rhomboids, Mid and Low Traps Quads Abs ```
88
What is lengthened in Dancers Pose?
Abdominals Anterior shoulders and chest muscles Hip Flexors
89
What are some other benefits of Dancers Pose?
Uplifts and awakens the body Opens the Chest Keeps the spine strong and flexible Helps to build balance
90
What are some cautions and contrainindications with dancers pose?
Low Blood Pressure
91
What are some preparatory postures for Dancers Pose?
Vrkasana Anuvittasana Virabhadrasana 1
92
What to remember with Dancers Pose?
The thumbs turn back.

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