Yoga Pose Cards
Yoga Pose Cards  Print out and use for sequence design or for training purposes.
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Yoga Positions - Sirsa Setu Bandhasanasana
Translation: Bridge On the Head
Lying on the back place the hands down on the mat beside the hips. Bend the knees and take the heels quite close to the buttocks. Raise the pelvis and chest remaining grounded with the shoulders, neck, head and feet.
Place the hands beside the head. Allow the elbows to touch the mat. Raise up and place the head on the mat.
You can roll slightly with the head so that you are on the upper front part of
the head close to the forehead or even on the forehead slightly.
Distribute the weight evenly over the forearms, hands and head.
Take the heels of the mat and remain on the ball points of the toes. This will strengthen the ankles.
Walk the legs back towards the head to increase the back bend.
Benefits
Deep muscles in the spine are strengthened such as the iliocostal lumborum,
longissimus thoracis, iliocostalis thoracisis. longissimus cervicis, longissimus
capitis and the iliocostalis cervicis, spinalis thoracis. Muscles around
the tibia are strengthened. These are the tibialis anterior, extensor digitorum
longus and the extensor hallucis longus.
The stretch on the neck may be good for the thyroid. The use of the neck for
support strengthens it as well as the shoulders.
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