Yoga Pose Cards
Yoga Pose Cards Print out and use for sequence design or for training purposes.
Yoga posture - Urdhva Paryankasana
Translation: Upward Couch
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.
Take the heels off the mat and move the feet back until they are under
the tailbone. Rest on the heels.
Place the hands down beside the head and rise up on top of the head. The
hands can remain there for support of be placed on the chest in prayer position.
Experiment, there are many other positions for the hands and arms.
Open the knees a little and try to take them all the way down until they
Create space around the neck for the elements to flow.
Increases the strength and flexibility of the shoulders and neck. Increases
the flexibility of the lower back and quadriceps. When the knees are taken
down the quadriceps are really stretched but other muscles and tendons are
stretched that are not so apparent. In this case the flexor hallucis brevis
a muscle that runs under the feet and attaches to the big toe gets a great