Yoga Pose Cards
Yoga Pose Cards Print out and use for sequence design or for training purposes.
Yoga posture - Sirsa Setu Bandhasanasana
Translation: Bridge pose
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 ears and apply some pressure so that the head and
chest raise easily. Stop and come down if raising causes strain or if entering
requires forceful fast movements. Wait until you gain more shoulder flexibility.
For good alignment you may want to place the force in the top of the head. Create space around the neck for the elements to flow.
Sometimes you may want to tilt the head back more and allow the neck, in the
front, to stretch. This will compress the back of the neck. Make sure you are
both strong and flexible before moving the head position into more strenuous
This yoga posture is actually a lot easier than it looks. There is some
potential for neck injury or aggravation so make sure the shoulders are flexible
enough for the arms to aid in the support of the upper body. When the neck is
very strong this yoga posture may be performed without support.
Push on the first fingers and thumbs. This will align the elbows correctly
and allow more energy to travel from the earth up through the inner arms. Weight
will also be more evenly distributed over the hands.
This pose is highly effective for toning all parts of the body. The legs, back,
deep spine and arms are all toned from performing this posture. It is also a
good pose to develop strength for the Headstand (Sirsasana)
and does not compress the neck as much as the Fish (Matsyasana).