A final work during yoga teacher training in Helsinki.

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RYT-200 MENTOROINTIRYHMÄ KOULUTUS
LEONORA BERNATSKAIA
HELSINKI 2015
”THE BIG BEND THEORY”
/THE UNLOCKING POWER OF BACKBENDS/

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TABLE OF CONTENTS:
1. INTRODUCTION...............................................................................3
2. THE BACKBENDS WITHIN THE OUTTER BODY
2.1 Defining the backbends ….....................................................4
2.2 The outer architecture of the backbends.................................4
2.3 Sequencing the backbends' class …........................................6
2.4 Anusara Yoga Universal Principals of Alignment...................7
2.5 Effects of the backbends on the outer body...........................8
2.5.1 Neuroendocrine effect...................................................8
2.5.2 Biomechanical effect.....................................................9
2.5.3 Fascia-memory theory..................................................10
3. THE BACKBENDS WITHIN THE INNER BODY
3.1 Meridians affected......................................................................11
3.2 Pranas' flow in the backbends.....................................................11
3.3 Chakras affected..........................................................................11
4. PHILOSOPHICAL POINT OF VIEW ON THE BACKBENDS........13
BIBLIOGRAPHY...............................................................................14
APPENDIX: WORKSHOP STRUCTURE.........................................15

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1. INTRODUCTION
The goal of this work is to explore the group of poses in yogic tradition called the
backbends. To be more precise – the ability of backbends to unlock repressed
emotions and mental traumas (as well as accumulated everyday's stress) and to
release them in a form of emotional break-downs while exercising: unmotivated
tears or laughter, anger or agitation.
Although the ancient yogis understood that emotional burden is carried altogether
in human's mind, body and spirit Western medicine had always been slow to accept
this.
There are few scientific theories referring to the possible reasons of why traumatic
memories stored in human's body in a way of somatic sensations and body posture
as well as in the human's mind can find their disturbing way out during the yoga
practice.
One of these theories, which I'd like to touch in my work along with the others,
more proven in a world of science (like backbend's neuroendocrine effect for
example) is a so-called "Fascia-Memory” theory or a cause and effect relationship
between the emotional trauma or milder, but repeated emotionally charged stress
and retained tension in the physical body. According to this theory, fascia is able to
constantly store the physical record of stresses, strains and injuries to muscle fibers.
And although traumatic memories could be stored anywhere in the body there are
two most common points of stagnation: the iliopsoas (large and strong muscle
producing hip flexion, which is involved into the “hunch” position of the fight-or-
flight response) and the chest, where tension is often related to breathing
difficulties during the emotional stress (with dropped shoulders serve as a
protective mechanism for the heart and abdominal organs).
Practicing the backbends student oppose those protective mechanisms and force the
body to leave its comfort zone, which may cause the sensation of irrational
emotions' release.
I do personally experience these emotional break-downs while doing backbends
and I believe this particular group of poses and the effect they have on humans'
physical and subtle bodies could be an interesting subject to investigate.
However, what works for one person may not work for another. That’s why for
somebody hip openers or twists or as I dare to assume almost any yogic practice
could play the role as a trigger of an emotional release.
You cannot demand release and expect a response, although you can certainly listen
to your body and discover where it needs to untie an emotional knot.

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2. BACKBENDS WITHIN THE OUTER BODY
2.1 Defining the backbends
Backbends is a group of poses in yoga tradition when the intended significant
extension of the spine occurs. Backbends could be roughly divided into 3 groups by
the principal of their action:
– the body is bending with gravity and the muscles of the front body are helping to
control the range of the motion, such as in Ustrasana or Urdhva Dhanurasana.
– the strength of the arms and legs deepens the backbend, such as Dhanurasana or
Bhujangasana
− muscles of the back are contracting to overcome the gravity, such as Salabhasana.
2.2 The outer architecture of the backbends
In order to understand the ability of the backbends to oppose the survival fight or
flight mechanism let's take a look into the anatomy of the shoulders' “opening
action”.
Figure 1. From the left: Teres Minor, Infraspinatus, Trapezius (upper, middle, lower), Latissimus
Dorsi
The shoulders get ‘blocked’ most when they are rounded forward. This can happen
regardless of whether the shoulders are dropped or hunched up toward the ears.

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The Deeper muscles of the Rotator Cuff at the back of the shoulder blades – Teres
Minor and Infraspinatus contribute the eternal rotation of the upper arm-bone
connecting the movement to the shoulder blade. While the Deeper muscle of the
Rotator Cuff at the front of the shoulder blades – Subscapilaris – rotate the arm
bone inward, like in case of cronical tightness or weakness of the external rotators.
Figure 2. From the left: Rhamboids (beneath the Trapezuis), Subscapularis – inward rotation
The stronger “surface” muscles of the back – the Rhomboids and Trapezius are
working to adduct or draw towards each other shoulder blades.
To “open” the shoulder joint the shoulder blades need to be drawn in towards the
spine and downwards, because of the connection of the collarbones and the arm
bones through the Acromion process, this action also roll the collar bones back
opening the top of the chest.
The organic expansion or “broadening” the upper back to complete the action of
the shoulders' “opening” happens by engaging the broadest muscle of the back –
Latissimus Dorsi.
The understanding of the backbends' biomecanical action within the outer body
wouldn't be full without the overview of the Psoas – the muscle which lies at the
center of the body and provides much of its core strength. The Psoas literally pulls
it all together – lower and upper body. It attaches the inner thighs, ascends in front
of the hip joints, scoops back behind and supports the abdominal organs.
The Psoas is a hip flexor, it draws thigh upward, bending leg at the hip to initiate a
step during the walk.

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Figure 3. The Psoas and The Diaphragm muscles
The upper part of the Psoas meets the diaphragm at the the solar plexus and
supports our diaphragmatic breath. The Psoas forms a kind of ‘shelf’ within the
pelvis that supports the abdominal organs from below as well; and so the health of
the Psoas is directly affecting the functioning of these organs, particularly by
affecting circulation.
Moreover, Psoas is the point where our emotional reactions are being translated
into the muscular responses: it can tighten and pull at the lower back as well as
limit the free movement of the diaphragm.
2.3 Sequencing the backbends' class
During the warming up part of the classes leading to the backbends as a peak poses
it is important to mobilize the spine in all directions. For example: with Cat-Cow
variations, twists and side bends. Sun salutations would be great preparation as well
as they warm up the whole body.
Backbends are also benefit from open and relaxed hips and surrounding muscles
including the top of the the thighs (quadriceps) and the Iliopsoas. Lunge
(Anjaneyasana) or reclined hero pose (Supta Virasana) can give a great stretch to
the front of the thigh.

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The front of the chest and shoulders also need to be warmed up and open for
backbends. In this case practicing forward bend with the hands clasped behind
(Prasarita Padottanasana or Shalabhasana) could be good preparatory poses.
Core work would be also helpful before the backbends because by giving attention
to those muscles on the front of the body we are more likely to use the core safely
in the backbends.
Backbends have a great impact on a sympathetic nervous system – the sympathetic
ganglia which is arising from the spinal nerves of the thoracic and lumbar
vertebrae. They are stimulating the heart, thymus, adrenal glands and have
generally a stimulating affect speeding up all the metabolic processes. That is why
they should be compensated by the forward bends, inversions and supine poses –
that were constructed to influence on a parasympathetic nervous system and have a
powerful calming and soothing effect.
2.4 Anusara Yoga Universal Principals of Alignment in context of backbends
Building an optimal blueprint in the backbend poses includes:
1. Setting a solid foundation in mind (opening to grace) and body – press down
firmly through the hands (Hasta bandha) and/or feet (Pada bandha) depending on
the pose.
2. Muscle energy – make the legs strong, engage the core so that it supports back
(muscle energy), hug muscles to the bones drawing the energy towards the focal
point (bottom of the heart as well as core of the pelvis in the seating backbends and
centre of the upper palate in a Bridge pose for example).
3. Inner spiral in the legs – inner thighs are sending in-back-apart.
4. Outer spiral – “lengthening” the tailbone towards the floor/towards the
knees/towards the heels, depending on pose, balancing the actions of the inner
spiral. A heart opening (outer) spiral in the shoulder girdle and arms.
5. Organic energy – extension from the focal point deepening the pose.
Work with a block can be useful to experience an inner spiral in the upper thighs. In
Camel or Bridge Pose block can be held between thighs while student is trying to
push it out behind himself by rolling inner thighs in.

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2.5 Effects of the backbends on the outer body
2.5.1 Neuroendocrine effect
A lion's share of the backbends' impact on the survival mechanism's complete
chemistry could be explained by the repetitive squeezing of the thyroid and adrenal
glands. By doing this we lower the level of stress hormones.
Fight or flight response, that starts in brain and quickly extend into entire hormonal
system through the hypothalamic-pituitary-adrenal axis (HPA axis) is incredibly
effective at mobilizing the energy to run or to fight. Sugar is pumped into
bloodstream, body breaks down fat and muscle to create extra sugar in case it’s
needed. Insulin is pumped out to regulate the sugar, blood vessels constrict, causing
the blood pressure to rise. Body directs energy away from any functions that aren’t
needed in the face of danger – like digestion and reproduction, affecting gut and
your hormone balance.
When the danger is done the body is quickly recovering without any lasting
damage.
But most of us do experience minor levels of stress on a day-to-day basis and if
we’ve had past trauma of any magnitude we are more primed to perceive situations
as threatening.
When chronically activated, the HPA axis puts us in a state of on-going survival
mode, and this can have a huge impact on numerous aspects of our health, leading
to:
• Overweight, especially in the waist area, and difficult weight loss
• Difficulties falling asleep
• Immune system insufficiency
• Chronic exhaustion, overwhelm, poor emotional, mental or physical resilience
• Irritability, anxiety, feeling tired and wired, depression, hopelessness
• Sugar, caffeine, and other food cravings
• Insulin resistance, metabolic syndrome, high blood pressure, high cholesterol
• Poor mental function, concentration, or memory problems

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• Hormonal problems from irregular periods to infertility
Thyroid gland, the butterfly-shaped small gland at the front of the neck, which
performs literally hundreds of essential functions related to growth, metabolism,
hormonal control, and utilizing and conserving energy could be stimulated when
the arch of the backbend is extending towards the neck or neck is dropped (in the
deep versions).
Adrenal glands, two tiny triangular glands sitting atop of the kidneys, control the
hormones and nervous system chemicals that regulate stress response, immunity
and blood pressure are squeezing by the extension of the spine. This action is
drastically lowering the pumping of the cortisol into the bloodstream, one of the
key stress and inflammation protection hormones which in stress situations causes
us to gain more weight, break down muscle for fuel, and store extra fuel as harmful
forms of cholesterol.
The phenomena of the emotional release could be partly explained by lowering the
stress-hormone content of the body.
2.5.2 Biomechanical influence of the backbends
Even besides the fight or flight mechanism, our modern life has a tendency to
constrict the spine with prolonged sitting work or a mobile device operating.
Driving a car or traveling by plane do the same trick. As a result of this habit of
constriction breathing becomes more shallow and subtle anxiety is experienced.
The Psoas is also shortened and weakened by our sedentary lifestyle – sitting in
chairs for long hours at work, and even worse, regular car seats that place our knees
higher than our hips, forcing our lower backs to round and our legs to turn out
while we must work our legs and feet to operate the pedals for long hours, often
under much tension from the pressures of heavy traffic and high speeds.
The forward-bending design of contemporary bicycles, particularly for long
distance and competitive biking, has a similar effect. It forces the lower back to
round, upsetting the natural support structure of the trunk of the body.
Consciously extending the spine counterbalances the restriction developing due to
the repeated flexion and has noticeable positive effect on both physical and
emotional state. By changing the shape of the breathing cavity we increase the
intake of oxygen (what can explain an energy boost after the backbends), lymph

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and the cerebrospinal fluids are moving via compression, helping to hydrate the
spine, the spinal nerves and the tissues around the spine and thus relaxing the ANS.
2.5.3 Fascia-memory theory
Needless to say that the idea of tissues being able to possess some sort of a memory
is a controversial topic in manual medicine, calling for more extensive research and
clinical exploration. But many body-workers as well as yoga teachers at some point
have experienced phenomena that may be interpreted as a release of memory traces
when working on dysfunctional tissues during the practices.
Theoretically memories of the abnormal body posture could be encoded into the
structure of fascia tissues. Collagen is deposited along the lines of tension
expressed in connective tissues. Mechanical forces, such as in postures, movements
and strains dictate the sites where collagen is deposited.
Thus, a “tensional memory” is created in a connective tissue architecture formed by
oriented collagen fibers.
This architecture changes accordingly to modification of habitual lines of tension,
providing a possible “memory” of the forces imposed on the organism.
Furthermore, the release of chemicals from the nerve endings, particularly driven
by the hypothalamus following emotional trauma, may alter the collagen structure
into a specific hexagonal shape, referred as “emotional scar”.
The entirety of this phenomenon may be interpreted as a highly specific process of
encoding memory traces in fascia which can possibly find their disturbing way out
during the yoga practice, when we are repetitively disturbing the “normal” shape of
tissues.

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3. THE BACKBENDS WITHIN THE INNER BODY
3.1 Meridians affected by the backbends
The deep compression in the sacrum and lumbar spine stimulate the Urinary
Bladder and Kidney meridians; stretch the top of the thighs and stomach stimulates
the Spleen and Stomach meridians. When upper arms and shoulders are stressed
Heart and Lung meridians are being activated too.
3.2 Pranas' flow in the backbends
The particular form of prana governing the area of the outer body is called ‘vayu’,
which is sometimes translated as ‘a wind’. The practices of yoga – both asana and
pranayama – are meant to optimize the functioning of these vayus as well as bring
them under our control, so that their energies can be used to uplift oneself.
While doing the backbends we are generally operating with two of the five main
vayus: Prana Vayu and Apana Vayu.
The Prana vayu is one of its specific functions. It governs the region from the throat
to the bottom of the heart. The ‘seat’ of the Prana vayu is the heart, and the Prana
vayu ensures that the heart goes on beating. It is associated with the element of air,
and has an upward motion associated with inhalation. When we breathe in, we feel
the ‘lift’ of the breath, which is the energy of the Prana vayu in the upper body.
The Prana vayu is the energy of the Anahata Chakra, the ‘heart’ Chakra, which
expresses that energy.
But maybe even more important role in the process of releasing the emotions plays
an Apana Vayu – the moving force behind the exhalation. The Apana Vayu is the
aspect of the prana that governs the ability to eject or eliminate what does not serve
us anymore.
3.3 Chakras affected by the backbends
The two most affected Chakras in the backbend's practice are a Manipura Chakra
(3rd
, stomach) and a Anahata Chakra (4th
, heart/chest).
Manipura Chakra: purifies the fiery energy that is concerned with ego, prestige and
control through anger, and directs that energy upward as a positive energy. Well

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balanced Manipura Chakra is important for the backbends as that postures can be
very fiery and demand lots will powers.
The upper part of the Psoas meets the diaphragm at the solar plexus, which is
sometimes called the ‘abdominal brain,’ where we experience our ‘gut feelings’ and
is the center of personal power as expressed through will. The corresponding
Chakra is the Manipura Chakra, symbolized by a downward-pointing triangle.
Anahata Chakra: a midpoint, the meeting place between the physical energies of the
lower Chakras and the spiritual energies of the upper Chakras.
The meaning of ‘heart’ in Anusara Yoga is a term which is often referring to our
spiritual qualities, attitudes and haw we express through out thoughts and actions.
When the backbends move en emotional energy into the upper body, they give us
an ability to express spiritual qualities and attitudes and have a profound affect on
our mental state.

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4. PHILOSOPHICAL POINT OF VIEW ON THE BACKBENDS
There is more than a one way to explain the feeling of emotional release during the
backbends practice through the yoga philosophy, but in my work I'd like to
concentrate on a Tapas qualities of this category of poses.
Tapas is the third of Patanjali's Niyamas (moral code and guidance for behavior on
and off the mat). Tapas often translates traditionally as ‘austerity’ or ‘discipline’.
The word Tapas is derived from the root Sanskrit verb ‘tap’ which means ‘to burn’,
and evokes the sense ‘passion’, which is significantly important while performing
the challenging backbends.
Tapas could also mean cultivating a sense of self-discipline, passion and courage in
order to burn away ‘impurities’ physically, mentally and emotionally.
The element of fire which both the Manipura Chakra and Tapas link to is also the
element of ‘transformation’ and we can see this for ourselves as we take on those
challenges we’re faced with.
Transformation generally happens when you allow yourself to step outside of the
comfort zone and practicing something you are not confident with or may be even a
little afraid of.
The gift of overcoming our fears and facing our emotions, a courage to spread our
“scars” and shake off the doubtfulness is how I see the concept of “fiery discipline”
of Tapas.
Overcoming the challenges is worth it when you can find a place of peace at the
and of the road.

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BIBLIOGRAPHY
1. Emotions in motion by Kate Tremblay, 2007
http://www.yogajournal.com/article/practice-section/emotions-in-motion/#a
2. The compasionate beckbend by Donna Raskin, 2007
http://www.yogajournal.com/article/practice-section/the-compassionate-backbend/
3. 10 signs of adrenals overdrive by Aviva Romm, 2014 http://avivaromm.com/10-signs-
adrenals-overdrive
4. Hatha Yoga in the Anusara style, Keller, Dough, 2001
5. The complite guide to Yin Yoga, Clark, Bernie, 2011
6. The key poses of yoga, Long, Ray, 2008
7. Cultivate your connections by Judith Lasater, 2007
http://www.yogajournal.com/article/philosophy/cultivate-your-connections/
8. Does fascia hold memories? by Paolo Tozzi, 2013
http://www.bodyworkmovementtherapies.com/article/S1360-8592%2813%2900192-
7/fulltext

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APPENDIX
WORKSHOP STRUCTURE (40 min – a middle part of a 3 h workshop, warm-up is done)
Mantra – “Hoom Phat Swaha-Swaha-Swaha” – a powerful tool to
release, wards off negativity, awaken agni and open the nadi
channels. “Hoom” means - cut the ego; “Phat” - without a doubt,
“Swaha” - means offering a sacrifice to the fire.
1. Intro
Practicing the backbends – EXTENSION OF THE SPINE – we oppose our primal
fight-or-flight protective mechanism as well as competing with gravity and changing
the usual shape of our body, which was constructed and nourished for years by our
emotional restrictions, day-by-day stresses, injuries and even by our hobbies (such as
cycling).
We force the body to leave its comfort zone, which may cause the protest in a form of
irrational emotions' release.
As I personally experience a kind of the emotional releases, sometimes tears,
sometimes laughter - while doing the backbends – that's why I decided to look closer
to this particular category of poses.
However, what works for one person may not work for another, that’s why for
somebody hip openers or inversions or as I assume almost any yogic practice could
play the role of trigger of an emotional release.
That’s why in or todays' workshop we are happy to offer you quite a variate of stress-
opposing strategies.
You cannot demand release and expect a response, although you can certainly listen to
your body and discover where it needs to untie an emotional knot.

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2. Concentration -Thymus-Glands' Support
Let's just starting with taking a moment and close your eyes – just a minute or two in a
comfortable seating position, just to get present – centered – allowing yourself to
arrive.
Relax your belly muscles, feel the shift in your muscles, feel you coming heavier in
your seat bones.
Bring your right hand at the top of your sternum (breastbone) and find the point
between your two clavicles – collar bones- and just a little bit beneath this point you
can find a trapezoidal connection of the two bones – the land mark on your body –
behind this reflex point above the heart we have a very tiny gland which name is
Thymus (also a part of the Heart chakra- it's where we are going today) – start gently
tapping into this point either with your fingers or very gently with your fist.
You can use a waltz beat, a one-two-three count, with the emphasis on the first count.
The thymus gland monitors and regulates the body's energy flow. The Greek word
thymos actually means "life energy" and it plays a vital role in the body's immune
system.
Because it is the link between the mind and the body, the first response to emotional or
physical stress is a reduction of life energy.
And we gonna add another part of a glands' equation as you move your hand at the top
of your neck – you'll feel another butterfly shape gland – The Thyroid – wrapping
around the neck – it will help us support our neck while we moving deeper into the
backbends- just bring your awareness there.

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Keeping in mind this awareness – lets go to the down facing dog. Move onto your
knees:
3. Asanat
DOWN FACING DOG
PLANK
CHATURANGA
3 COBRAS
EXHALE – melt down- all the way down to your belly
INHALE – Pushing through the top of your feet – ROLL through – head and shoulders
move back
BABY COBRA – pull back as the heart extends out
EXHALE – melt down to the floor
INHALE – again COBRA – THIS TIME – STRAIGHTEN YOUR ARMS IF YOU CAN
EXHALE – melt down to the floor
INHALE – again COBRA – THIS TIME – ON A FINGERTIPS IF YOU CAN –
ROLLING WITH YOUR SHOULDERS while coming up
EXHALE-melt down to the floor
INHALE (EXHALE) – CRAWL your toes LIFTING HIPS UP and BACK – DFD-
Samasthiti, arms in front of your chest, bring your arms to your heart
INHALE – RISE, stretch your arms up – and bring your hands on to your hips points –
landmark- bend your knees – use your hands to go just inside this two points – so that you
can feel what calls our psoas (iliopsoas – the place of energy stagnation due to the fight-or
flight response) – release your hands – lengthen yourself all the way from those two points
to the crown and this time while folding forward lengthen all the way down from your
psoas -keeping your legs straight- use the blocks if you need to.
EXHALE – full exhalation – UTTANASANA- tracing the movement of the psoas
INHALE – ARDHA UTTANASANA look forward, lengthen the heart, you can use your
blocks under your hands if you need to - UTTANASANA

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step back with your left foot
UTTHITA PARSHVAKONASANA
UTTHITA PARSHVAKONASANA (SECOND SIDE)
UTTANASANA – CHAIR POSE – CYCLE OF KAPALABHATI – (fire - tapas
building) INHALE - HOLD-exhale with a sound - TADASANA
TRIKONASANA – PRASARITTA PADOTTANASANA (clasped hands) -
TRIKONASANA - PRASARITTA (twists)
DFD - HIGH LUNGE (PSOAS ACTIVATION)-EKA PADA RAJAKAPOTASANA prep
(TWIST)-ARDHA HANUMANASANA
DFD - leg up – vinyasa - TADASANA -step back
HIGH LUNGE (PSOAS ACTIVATION)-EKA PADA RAJAKAPOTASANA (TWIST)-
ARDHA HANUMANASANA-SECOND SIDE
PLANK - VINYASA-DFD
LOW LUNGE - BACKBEND WITH BLOCKS
DFD
LOW LUNGE - BACKBEND WITH BLOCKS-SECOND SIDE
SHOULDERS ROTATION WITH A STRAP (or a towel)
PIGEON PREP – EKA PADA RAJAKAPOTASANA (VARIATION +STRAP)
DFD -leg up
PIGEON PREP – EKA PADA RAJAKAPOTASANA (VARIATION +STRAP)-
BALSANA
SUPINE TWISTS
RELAXATION ON A BOLSTER UNDER THE SHOULDER BLADES- controlled
breathing.
NAMASTE