Adho Mukha Svanasana
Adho: Downward - Mukha: Face - Svana: Dog (AH-doh MOO-ka-shvah-NAH-sun-ah)
Tadasana - Plankasana - Pincha Mayurasana - Sirsasana - Anahata - Marjariasana
Key Actions: Hasta Bandha - Cobra Backbend - Relaxed Neck - Udana in the Pelvis - Tailbone lengthens up and back (anterior pelvic tilt) - Mula - Uddiyana Bandha - Heels root with safe hamstring extension
Apana: Hasta Bandha in the hands shoulder width on the Earth. Heels reach towards the earth in Surya Pada. Crown releases with gravity.
Samana: Inner thighs hug in activating Mula Bandha, Uddiyana Bandha in the navel coils in and up supporting the natural curvature of the spine, scapula engage down the back. Triceps revolve upper arms towards the ground/your face (external rotation of the humerus upper arm bones). Low ribs draw together.
Prana: Sternum is expanding forward. Prana rises up the arms from the support of steady Hasta Bandha. Cobra action in the chest creates space around the cervical spine.
Vyana: Radiate through the arms and legs from the hand/foot connections. Feel the tailbone lead the way for full spinal extension. Collarbones broaden across chest, energy circulates through fingers and toes.
Udana: Energy rises up the inner legs into the pelvis- sitting bones lift skyward as the pelvis rotates forward. Energy rises up the arms from the Earth in to the shoulders.
-feet turned out or in
-posterior tilt of pelvis
-kyphosis of spine
-shoulders lifted to ears
-shoulders collapsed to Earth
ASANA NOTES AND BENEFITS
HA/Solar - Contract - Triceps, Anterior Deltoid, Pectorals, Trapezius (lower fibers), Core Abdominals, Iliopsoas, Quadriceps, Adductors, Gastrocnemius, Soleus
THA/Lunar - Lengthen - Biceps, Posterior Deltoid, Rhomboids, Trapezius (upper fibers), Spinal Extensors, Glutes, Hamstrings (eccentric contraction), Abductors, Tibialis Anterior
THREE PART VINYASA