Most of the next 10 questions relate to breathing.

61. In the prone boat posture, which one of the following muscles or muscle groups is least active in helping to maintain the posture?
a) abdominal muscles
b) deep back muscles
c) extensor muscles of the neck
d) respiratory diaphragm
e) hamstring muscles
f) trapezius muscles

The best answer is abdominal muscles. They are active mostly as antagonists to muscles on the posterior side of the body and for maintaining intra-abdominal pressure, whereas the others all contribute importantly to concentric lifting of the posture and to holding the body in a lifted position.

62. Which one of the following is never applicable to pneumothorax?

a) open communication between atmosphere and the pleural cavity
b) a knife wound that penetrates the chest wall
c) inability of the muscles of respiration to pull air into the lungs
d) paralysis of the muscles of the larynx
e) equilibration of pressure in the pleural cavity with atmospheric pressure
f) leakage of air from the alveoli through the visceral pleura into the pleural cavity (characteristic of certain disease processes)

The answer is d), since a), b), c), e), and f) are generally (or at least sometimes) applicable. D) is extremely interesting, though, in its own right. If the recurrent laryngeal nerves are cut bilaterally (shown exposed on one side as the tiny little three-pronged fork of blue in the throat on the cover of Anatomy of Hatha Yoga), the laryngeal muscles will be paralyzed, the larynx will be pulled shut (it is normally held in an open position by the laryngeal muscles), and one will die of asphyxiation. But none of this has anything to do with pneumothorax.

63. Assuming the practices listed below are being done correctly, in which one is the respiratory diaphragm relatively inactive?
a) fire exercise
b) uddiyana bandha
c) sitting boats
d) peacock
e) supine double leglift

The answer is uddiyana bandha. The rest of the postures listed are all importantly supported by the respiratory diaphragm, whereas the diaphragm is completely relaxed during uddiyana bandha. Be aware, however, that if someone has adhesions between the diaphragm and the chest wall in the zone of apposition, attempting uddiyana bandha will be painful, and as a result the muscular fibers of the diaphragm will actively resist the chest-induced lift of the dome of the diaphragm. So under those special circumstances, the diaphragm is variably active depending on the amount of pain that is being experienced.

64. Do the following standing postures, and arrange them in order on the basis of how active the respiratory diaphragm is in each posture (from least active to most active) for you personally.
a) whole-body standing backbend
b) standing forward bend
c) standing twist
d) revolving triangle
e) warrior II

The arrangement depends on the person. To perform the test, you will need to come into each posture, exhale, and then note how difficult it is to inhale. Next, while remaining in the posture, note the extent to which the diaphragm resists exhalation. These are the two main (albeit rough) measures of tension in the diaphragm. Although such tests are highly subjective, for a flexible, advanced student, the order might be b-f-a-c-d, and for a relatively inflexible beginner, the order might be f-a-c-d-b. The point is not to get overly concerned for accuracy, but to learn better how to tune your awareness internally.

65. Arrange the following postures in order of tidal volumes (least to most), that is, the volume of air you breathe in and out normally in each posture.
a) stretched-out crocodile
b) peacock
c) upward-facing dog
d) classic cobra, with maximum inhalation
e) cat stretch, with maximum inhalation and maximum exhalation
f) camel

For most people, one might suggest b-a-f-c-d-e. B is clearly first, as most people can only inhale and exhale minimally in this pose, and e is obviously last. A is probably second, with relaxed breathing, and one could quibble over the rest (f-c-d).

66. Arrange the following postures in increasing order of intra-abdominal pressure (least to most).
a) advanced sitting forward bend
b) agni sara
c) nauli madhyama
d) uddiyana bandha
e) supine double leglift, with lower extremities at a 45 degree angle from the torso
f) peacock
g) corpse pose

This one is clear, namely c-d-g-b-a-e-f. First is nauli madhyama, which creates a substantial negative pressure (vacuum) in the abdominopelvic cavity, as proven by using this maneuver for basti kriya (sucking water into the colon from below while sitting in a tub of water). Second is uddiyana bandha, which produces a slightly negative intra-abdominal pressure (there is a substantive negative pressure, of course, in the chest). Third is the corpse pose, which is almost neutral with respect to atmospheric pressure. Fourth is agni sara, which produces a mild increase in intra-abdominal pressure, at least toward the end of exhalation. Fifth is an advanced sitting forward bend with the chest and abdomen compressed down against the thighs. Sixth is a supine double leglift. Seventh is the peacock, which probably increases intra-abdominal pressure more than any other posture.

67. Again, arrange the following postures in increasing order of intra-abdominal pressure (least to most).
a) supine twist with both knees dropped all the way to the floor on one side
b) supine twist with knees straight and held 45 degrees to one side
c) half spinal twist with both feet tucked in and upraised thigh tightly against the abdomen
d) standing twisted backbend with thighs abducted
e) full spinal twist
f) simple cross-legged sitting twist
g) preparatory pose to half spinal twist pulling upraised thigh in with the forearm rather than with the back of the arm

There is some guesswork with this, and it also depends on the person, but I’m going to say f-a-g-d-e-c-b as a first approximation.

68. Arrange the following postures in order of increasing functional residual capacities (FRCs). (Recall that the functional residual capacity is the amount of air left in the lungs after an ordinary exhalation in any given posture, and that by definition the FRC is the sum of the residual volume and expiratory reserve volume.)
a) headstand
b) stage one (version one) of the plow
c) stage three (version three) of the plow
d) agni sara in the headstand
e) classic shoulderstand
f) lifted shoulderstand
g) lifted plow

Again, this is subjective and depends on the individual. D is plainly first, however, since one breathes out the entire expiratory reserve volume in agni sara, and does so with special ease in the headstand, so for a trial of agni sara in the headstand the functional residual capacity is equal to the residual volume. (In fact, for all practical purposes, agni sara is redundant in the headstand.) I’m going to hazard that the functional residual capacity increases in order d-a-e-c-b-f-g.

69. Arrange the following practices and/or postures with respect to increasing aerobic demands, using your personal experience as the main guide.
a) headstand
b) classic shoulderstand
c) plow pose (second version)
d) lifted shoulderstand
e) lifted plow
f) mountain pose
g) warrior II
h) warrior I
i) a dozen sun salutations
j) running up 10 flights of stairs as fast as you can
k) extended lateral angle pose
l) revolving extended lateral angle pose
m) triangle
n) revolving triangle
o) beginning crocodile
p) corpse pose, after a few minutes of relaxation

For me: p-o-a-e-d-c-b-f-m-n-g-h-k-l-i-j

70. Again using your personal experience as a guide, arrange the following postures in order that relates to increasing difficulty in breathing evenly, that is, in a perfectly elliptical pattern (or as a cosine wave as shown in the various breathing charts in Anatomy of Hatha Yoga).
a) friendship pose (sitting in a chair)
b) adamantine pose on a bench
c) easy pose
d) auspicious pose
e) accomplished pose
f) lotus pose
g) mountain pose
h) headstand
i) shoulderstand
j) warrior II
k) warrior I
l) peacock

For me: b-a, then c through l in the sequence shown above