Couch Pose Variation

YOGA POSTURESParyankasana Upward VariationYOGA POSTURES ASANA YOGA POSES YOGA POSITIONS
Tadasana Downward Dog Cobra pose Headstand Shoulderstand Warrior 1 pose Warrior 2 pose Triangle pose Half Moon pose child pose Cat Pose
white space

Urdhva Paryankasana

Translation: Upward Couch

white space

Lying on the back place the hands down on the mat beside the hips.

white space

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.

white space

Take the heels off the mat and move the feet back until they are under the tailbone. Rest on the heels.

white space

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.

white space

Open the knees a little and try to take them all the way down until they are grounded.

white space

Create space around the neck for the elements to flow.

white space

Benefits
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 stretch.white space

white spacewhite space

Vinyasa Yoga postures to transition from and to:

backend yoga posesfish pose matsyasana bridge on the head Supta Virasana Virasana Hero Pose ustrasana camel pose Ustrasana Camel Pose Parsva Dandasana
white space
white space
white space
Matsyasana Bridge On The head Setu Bandha Sirsasana Supta Virasana Virasana Ustrasana Parivrtta Ustrasana Parivrtta Parighasana white space

Yoga Teacher Tips
Give alternatives if you are in a flow. Good alternatives are Bridge or Bridge on your head. The pose shown can even be done with the shoulders on the mat. For a much less strenuous position allow the knees to raise a little.

white space

“This yoga posture is not as hard as it looks. The easy version has supported arms and the knees are off the mat. Help students into this posture. It is easier on the neck than Fish pose with the legs flat on the mat.”
white space

white space

SHARE