Adho Mukha Vrksasana
Adho: Downward - Mukha: Face - Vrksa: Tree (AH-doh MOO-ka-vrik-SHAH-sun-ah)
Tadasana - Plankasana - Pincha Mayurasana - Sirsasana
Key Actions: Hasta Bandha - Danda of the spine - Mula-Uddiyana Bandha - Neutral Pelvis - Padma Pada of the feet
Apana: Hasta Bandha in the hands shoulder width on the Earth. Push the floor away with the arms. Gaze down at the earth for stability.
Samana: Inner thighs hug in activating Mula Bandha, Uddiyana Bandha in the navel coils in and up supporting the natural curvature of the spine, low ribs hug in towards the midline. Hands press down and isometrically traction towards midline.
Prana: Sternum is expanding forward, cobra action creates space around the cervical spine.
Vyana: Activation from hasta bandha to padma pada to energize the whole body. Spine extends from crown to tail. Side bodies elongate. Collar bones broaden across the chest. Crown reaches away from sacrum.
Udana: Toes radiate up through Padma Padha , earth energy rises up the arms, through the core and into the legs pointing tailbone straight up towards the heels - quadriceps rise up the femurs.
-lack of Vyana through feet
-lack of adduction in the legs
-anterior tilt of pelvis
-lordosis of spine
-weight collapsed into shoulders
-hands not aligned under shoulders
-hands not activated
ASANA NOTES AND BENEFITS
HA/Solar - Contract - Deltoids, Rhomboids, Trapezius (lower fibers), Serratus Anterior, Spinal Extensors, Iliopsoas, Adductors, Quadriceps, Tibialis Anterior
THA/Lunar - Lengthen - Triceps (eccentric contraction), Intercostals, Latissimus Dorsi, Core Abdominals (eccentric contraction), Glutes, hamstrings, Gastrocnemius, Soleus
THREE PART VINYASA