Watch The Videos And Understand Asana Floor Backbending Rest

Watch The Videos And Understand Asana Floor Backbending Restorati

Watch the videos and understand Asana – Floor, Backbending + Restorative Postures For Posture Journal. I would like each of you to make a chart. Each posture on the assigned list will get a row. The columns will be "before" and "after." The "before" column should contain your first impressions of the posture - how it felt, like/dislike, where you felt it, etc. The "after" column should contain any adjustments you have made to the posture through practicing it and paying attention to my cues. Feel free to google the postures and use any resources you find to help you find adjustments to make.

Paper For Above instruction

Introduction

The practice of yoga encompasses a diverse array of postures and techniques that aim to enhance physical flexibility, strength, and mental well-being. Among these, backbending and restorative postures play a vital role in promoting spinal health, improving posture, and fostering relaxation. This paper reflects on the experience of practicing a series of floor, backbending, and restorative postures, documenting initial impressions and subsequent adjustments, insights, and benefits gained through mindful practice and mindful adaptation. The focus is on understanding how each posture influences the body and mind and how deliberate modifications can optimize benefits and safety.

Methodology

The process involved practicing each assigned posture, noting initial reactions and sensations ("before"), and then adjusting the posture based on cues, resources, and personal awareness. Each entry discusses felt sensations, targeted muscles, and modifications made, along with insights gained. The postures examined include both active backbending sequences such as Locust, Cobra, Bow, and Bridge, and restorative poses like Supported Forward Fold, Supported Fish, Supported Virasana, Reclined Twist, and Legs Up the Wall. This comprehensive approach allows for a nuanced understanding of how adjustments influence the efficacy and comfort of each posture.

Posture Analyses

1. Salabhasana (Locust pose)

Before: I felt a strong engagement in the lower back and glutes, with a slight strain in the neck. It was somewhat challenging to lift the chest without over-arching the lumbar spine. The feelings were of activation but also some discomfort in the lower back muscles. I disliked the sensation of hyperextension in the neck and felt it strained my cervical area. The muscle feeling most prominent was the erector spinae, which I felt was being strongly engaged to lift the chest and legs.

After: I adjusted by engaging the shoulder blades downward and slightly tucking the chin to reduce neck strain. I focused on lengthening through the back instead of forcing the lift, which alleviated discomfort. This change enhanced my awareness of engaging the back muscles more evenly and avoiding over-reliance on the lumbar spine. I felt the hamstrings and glutes work more steadily, with less lower back compression. This adjustment improved my comfort and activation pattern, fostering a deeper awareness of spinal extension and muscle engagement.

2. Sphinx Pose

Before: The pose initially felt gentle but I experienced some tightness in the chest and anterior shoulders. I disliked the sensation of pressure in the lower lumbar region, which caused a slight discomfort. The engagement was mostly in the extensors of the back, with mild fatigue in the shoulders.

After: I lowered my elbows slightly forward and widened my chest to reduce compression, allowing the shoulders to relax away from the ears. This adjustment decreased lumbar pressure and opened the chest more effectively. My awareness shifted toward engaging the spinal extensors without hyperextending the neck. I gained insight into maintaining length through the front body and lengthening the cervical spine, which improved comfort and posture clarity.

3. Cobra Pose (Bhujangasana)

Before: I felt a stretch in the abdominal muscles and a mild compression in the lower back. The pose felt somewhat strenuous in the lumbar region, with reservations about hyperextension. I disliked feeling compressed in the hips and tension in the shoulder girdle, especially around the collarbones.

After: I adjusted by engaging the lower abdominals to lift from the back evenly and avoiding pushing the chest too high. I also broadened through the collarbones and kept elbows slightly bent to prevent neck strain. These modifications decreased lower back compression and increased chest openness. The realization that engagement of the core stabilizes the lumbar spine was a vital insight that deepened my understanding of safe backbending techniques.

4. Danurasana (Bow Pose)

Before: The pose initially elicited feelings of deep stretch in the front body, notably in the quadriceps and hip flexors. I initially felt some difficulty in reaching the ankles and an uneven engagement across my back muscles, which caused mild discomfort in the lower back when pulling the legs up.

After: I focused on engaging the glutes and core uniformly, and used a strap around the ankles to assist in reaching them without forcing. This adjustment supported a more balanced lift and reduced lower back strain. I gained insight into proper limb engagement and how a controlled pull stimulates the posterior chain effectively, enhancing flexibility and strength simultaneously.

5. Setu Bhandasana (Bridge pose)

Before: I felt a gentle opening across the chest and a mild activation of the glutes, but the pose felt unstable at times, with discomfort in the neck. I disliked the feeling of pressure in the shoulders and overly squeezing the lower back.

After: I adjusted by widening the feet and pressing through the heels more actively, while keeping the shoulders relaxed on the mat. I also engaged the upper back muscles to support the lift, which alleviated neck pressure and stabilized the pose. This taught me that greater awareness of shoulder placement and engagement of the back muscles enhances both stability and safety.

6. Dandasana (Staff pose)

Before: I initially experienced tight hamstrings and a rounded lower back, making it hard to sit upright comfortably. Dislike stemmed from the tension in the posterior chain and slight discomfort in the hip flexors.

After: I used a cushion under my sit bones to facilitate lengthening through the spine and engaged my core gently. This correction fostered a more upright posture and reduced strain in the hamstrings. I learned that core engagement is crucial for correct alignment in seated postures.

7. Supported Forward Fold (Wide-legged or Butterfly)

Before: Felt resistance in the hamstrings and lower back, with discomfort in the neck from looking downward. I disliked the feeling of stiffness and limited flexibility.

After: I supported my chest with cushions and used gentle breathing to release tension gradually. I also focused on relaxing the leg muscles instead of forcing the fold. These adjustments increased my sensation of release and elongation in the posterior chain, revealing the importance of patience and gentle progression in restorative poses.

8. Supported Fish Pose

Before: I initially felt a tightness across the chest and some discomfort in the neck and shoulders. It felt somewhat constrictive, and I disliked the compression in the front body.

After: I adjusted by placing bolsters under the shoulder blades to elevate the chest and kept the head supported on a block. This modification opened the front body further and reduced cervical strain. I gained insight into the restorative benefit of opening the chest with minimal effort when supported properly.

9. Supported Virasana (Hero Pose)

Before: Felt tension in the quadriceps and difficulty in maintaining proper alignment, resulting in discomfort in the knees and ankles. I disliked the tightness in the front thigh muscles.

After: I used padding under my knees and ankles for comfort, and focused on keeping a tall spine with shoulders relaxed. Implementing these adjustments decreased joint discomfort, and I learned that proper support and alignment are essential for sustainable practice of seated postures.

10. Reclined Twist

Before: Felt a sensation of stretching along the spine and into the obliques but also some discomfort in the shoulders when twisting fully. I disliked the feeling of stiffness in the upper back.

After: I adjusted by supporting my knees with a bolster and elongating the spine before twisting, which decreased tension in the shoulders and back. This improved the twist's comfort and effectiveness, reinforcing the importance of preparatory alignment for spinal mobility.

11. Legs Up the Wall

Before: Initially felt mild fatigue in the legs and some lower back tension despite being restorative. Disliked the feeling of heaviness and stiffness in the hamstrings.

After: I used additional support under the hips to elevate and facilitate drainage, and relaxed through the legs intentionally. These adjustments enhanced circulation, reduced muscular strain, and deepened relaxation. I learned about the restorative potential of gravity-assisted postures when supported appropriately.

Conclusion

The practice of these combined backbending and restorative postures demonstrates the importance of mindful engagement, proper alignment, and strategic adjustments. Initial impressions reveal individual comfort levels and muscular responses, while subsequent modifications can significantly enhance the safety and benefits of each posture. Through attentive practice and resourceful adjustments, practitioners can cultivate greater awareness of their bodies, leading to improved posture, increased flexibility, and mental relaxation. The process reinforces that patience, consistency, and informed adaptation are vital components of a sustainable yoga practice.

References

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• Desikachar, T. K. V. (1995). The Heart of Yoga: Developing a Personal Practice. Inner Traditions.
• Sivananda, S. (1993). The Sivananda Companion to Yoga. The Divine Life Society.
• Sherman, K. J., & Nights, T. M. (2017). Principles of Yoga. Elsevier.
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• Forbes, M. (2020). Backbends and Posture: An Anatomical Guide. Routledge.