This PPT is related to Health benefits of Back bending Asana

1. THERAPEUTIC IMPACT OF
BACK-BENDING ASANAS
Presented by
Priyanka Verma
Ph.D. scholar
Department of Kriya Sharir
Faculty of Ayurveda
IMS,BHU

2. INTRODUCTION
Back-bending asanas move counter to gravity and
therefore, require strength and energy to perform.
Stimulating and extroverting because they expand
chest and encourage inhalation.
Stretch abdominal muscles, tones and strengthen
muscles controlling the spine.
Saraswati, Satyananda (2013)

3.  Chakrasana.
 Bhujangasana.
 Dhanurasana.
 Sarpasana.
 Kandharasana.
 Chandrasan.
 Ushtrasana.
 Hastottanasana.
SOME BACK BANDING ASANAS

4. https://www.sivananda.org/teachings/asana/half-spinal-twist.html.
Chakrasana
IMPACT ON MASCULAR SYSTEM

5. indianyogaassociation.com
Bhujangasana

6. http://www.sivananda.org/teachings/asana/bow.html
Dhanurasana

7. Kaminoff & Matthews 2012
Ushtarasana

8. Improves spinal flexibility- found that incorporating
Dhanurasana and similar backband into a yoga routine
significantly improved the spinal flexibility of the participants.
(Grabara M, Szopa J. 2015 )
SCIENTIFIC EVIDENCE
Chakrasana, and Dhanurasana, also offers a deep stretch for the
chest and shoulder muscles, as well as the hip flexors.
It also strengthens the hamstrings and spinal extensors.
https://www.healthline.com/health/fitness/chakrasana-benefits

9. Increases strength. In just 12 weeks, one study’s participants
showed significant improvements in muscular strength after
practicing Wheel Pose and other Hatha yoga poses (Lau C, Yu R,
2015)
https://www.healthline.com/health/fitness/chakrasana-benefits

10. IMPACT ON VERTEBRAL
COLUMN
Helping to prevent slipped disc and other back
conditions.
The spinal nerves, which emerge from between adjoining
vertebrae, are also toned.
This has beneficial throughout the body since these
nerves give energy to all the other nerves, organs and
muscles in the body..

11. Practice of back-bending asanas can correct postural defects
and neuromuscular imbalances of the vertebral column.
Saraswati, Satyananda (2013)

12.  Protecting the lumber region by spreading the
vertebrae apart and easing compression on all
the intervertebral discs.
 Chronic low back pain (CLBP) is due to an
imbalance of weak muscles and poor posture.
studied the effects of yoga, such as Ardha
chakrasana, in CLBP patients. It showed that
yoga therapy, including Ardha chakrasana,
lowered the intensity of pain and disability
(Tekur et al., 2010 ).

13.  Impure blood tends to
accumulate in the back
region where circulation
tends to be sluggish due to
continuous maintenance of
an upright position.
 Back-bending asana help to
circulate, purify and enrich
blood in this region.
Saraswati, Satyananda (2013)

14. IMPACT ON NERVOUS SYSTEM
 Stimulating the Nervous System: Back
bending asanas can have an
invigorating effect on the nervous
system.
 They activate the sympathetic nervous
system, which is responsible for the
body's "fight-or-flight" response,
leading to increased alertness and
energy.
 These poses can help uplift the mood
and promote a sense of vitality.
http://www.indianyogaassociation.com/

15. IMPACT ON ABDOMINAL CAVITY
These asana create a
negative pressure in the
abdomen and pelvis,
helping neuro-toning of
all related organs.
Also massage the
abdomen and pelvic
organs by stretching the
muscles in this area,
especially the rectus
abdimini.
Saraswati, Satyananda (2013)

16.  Ardha chakrasana and other back bending postures effectively manage
obesity. Ardha chakrasana may help burn excess fat by creating pressure on
the stomach (Das et al., 2020 ).

17.  Stimulate the appetite,
alleviate constipation and
beneficial for all abdominal
organs, especially the liver,
kidneys, pancreas and
adrenal glands.
indianyogaassociation.com

18.  A research found that hath yogic Asanas including Dhanurasana,
Chakrasana, Bhujangasana improve micronutrients absorption in
adolescence and it also helpful in improving overall physical fitness
(Verma Anita 2014).
 Reduce blood glucose levels among people with type 2 diabetes. A
recent study found that backbends reduced HbA1c level in people with
diabetes (Gupta U, Gupta Y,2020).
 A study involving diabetic individuals showed that doing Dhanurasana for
3-7 mins may help to manage blood sugar levels (Malhotra et al., 2005).

19. IMPACT ON REPRODUCTIVE
SYSTEM
 They tones the ovaries and uterus and help alleviate menstrual and other
gynecological disorders (Saraswati, Niranjananad,2012)
12 weeks’ yoga intervention (including Bhujangasana) showed significant effect
on Premenstrual Symptoms - significantly decreased abdominal swelling , breast
tenderness , abdominal cramps (Tsai SY. 2016).

20. IMPACT ON LUNGS
 Pressurizes the air within the lungs and help to
open inactive alveoli, improving both the
removal of CO2 and intake of O2 (Saraswati
Satyanand 2013).
 Ushtrasana has been found to reduce the
severity of dyspnea and fatigue and improve
sleep quality in chronic respiratory diseases
(Özer Z,2021)
(Saraswati, Satyananda ,2013)

21. IMPACT ON HEART
 The heart is toned and strengthened by massage, due to the increased pressure
within the chest cavity.
 Enhancing Circulation: The deep opening and stretching of the chest and abdomen
in back bending asanas can improve blood circulation to these areas.

22. This increased blood flow can nourish the organs, including the heart and
lungs, and promote overall vitality.
 12 weeks of yoga therapy in patients with heart disease. The results
showed that yoga therapy, including ardha chakrasana, effectively managed
blood pressure and heart rate. It might help reduce the risk of heart diseases
such as heart attack and heart failure (Shukla et al., 2015 )

23. CONTRAINDICATIONS
During pregnancy.
Recent or chronic injury to the hips,
back or neck, shoulder instability
and injury .
Hiatal hernia, hypertension, angina,
peptic ulcer etc.

24. CONCLUSION
 Back Bending Asanas offer a range of therapeutics benefits that contribute to
the overall health and well-being of the body. These postures promote spinal
mobility, stretch the front body, strengthen the back muscles, expand lung
capacity, stimulate the nervous system, and enhance circulation.
 Regular practice of these poses can improve posture, flexibility, and respiratory
function, while also providing an energizing and invigorating effect.
 However, it is important to practice back bending asanas with proper alignment
and guidance to ensure safety and prevent injury. Incorporating these poses into
a well-rounded yoga practice can support physical health and promote a sense of
vitality and balance.

25. References
• Grabara M, Szopa J. Effects of hatha yoga exercises on spine flexibility in women over
50 years old. J Phys Ther Sci. 2015 Feb;27(2):361-5. doi: 10.1589/jpts.27.361. Epub
2015 Feb 17. PMID: 25729168; PMCID: PMC4339138.
• Lau C, Yu R, Woo J. Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory
Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese
Adults: A Controlled Clinical Trial. Evid Based Complement Alternat Med.
2015;2015:958727. doi: 10.1155/2015/958727. Epub 2015 Jun 8. PMID: 26167196;
PMCID: PMC4475706.
• Gupta U, Gupta Y, Jose D, Mani K, Jyotsna VP, Sharma G, Tandon N. Effectiveness of
Yoga-based Exercise Program Compared to Usual Care, in Improving HbA1c in
Individuals with Type 2 Diabetes: A Randomized Control Trial. Int J Yoga. 2020 Sep-
Dec;13(3):233-238. doi: 10.4103/ijoy.IJOY_33_20. Epub 2020 Sep 13. PMID:
33343154; PMCID: PMC7735507.
• Özer Z, Bahçecioğlu Turan G, Aksoy M. The effects of yoga on dyspnea, sleep and
fatigue in chronic respiratory diseases. Complement Ther Clin Pract. 2021
May;43:101306. doi: 10.1016/j.ctcp.2021.101306. Epub 2021 Jan 19. PMID: 33545575.

26. • Saraswati, Swami Satyananda, Asana Pranayama Mudra Bandha. Munger,
Bihar: Yoga Publications Trust; 2013.
• Muktibodhananda Swami, Hath Pradipika,yoga Publication Trust, Munger,
Bihar,
India.
• Verma Anita, Thakur Singh Sanjay Setu Ghanshyam. Effect of yoga
practices on micronutrient absorption and physical fitness in International
journal of research in Ayurveda and pharmacy”. Kaivalya Dham Pune
Maharashtra; 2014.
• Tsai SY. Effect of Yoga Exercise on Premenstrual Symptoms among
Female Employees in Taiwan. Int J Environ Res Public Health.
2016;13(7):721. Published 2016 Jul 16. doi:10.3390/ijerph13070721

27. • Das A, Das DK. THERAPEUTIC EFFECT OF YOGA IN MANAGEMENT OF
OBESITY. Available from: https://shjtdxxb-e.cn/wp-content/uploads/2020/07/JSJ.U-
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• Jadoun S., Rana A., Yadav S. An Anatomical Exploration of “Dhanurasana”. Intern J of
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• Malhotra V., Singh S. The beneficial effect of Yoga in diabetes. Nepal Medic College J.
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28. Thank you