Astavakrasana
Asta: Eight - Vakra: Curve/Turn/Bent (ASHTA-vuh-KRAH-sun-ah)
RELATED ASANAS
Low Malasana - High Malasana - Titthibasana - Visvamitrasana - Baddhakonasana - Eka Pada Koundinyasana
ENERGETIC ALIGNMENT
Key Actions: Hasta Bandha - Shoulder Pressing - Ankle Hugging to inner thigh Samana - Chaturanga Arms
Apana: Hasta Bandha in the hands shoulder width on the Earth, tailbone points to heels
Samana: Adductors press into shoulder activating Mula Bandha, Uddiyana Bandha in the navel coils in and up rounding the spine, scapula engage down the back, triceps revolve upper arms in like Chaturanga. The bottom ankle wraps over the top ankle, and by activating strong Samana from ankles to inner groin the legs extend.
Prana: Sternum is expanding forward. Prana rises up the arms from the support of steady Hasta Bandha.
Vyana: Extend arms into the Earth, collarbones broaden through chest, energy circulates through fingers and toes. Wrapped legs extend out to the side. Gaze towards extended legs
Udana: Buoyant hips, latched ankles stretch forward and out to the side, energy rises up the arms from the Earth.
COMMON MISALIGNMENTS
-hands nor shoulder width apart
-inner thighs not engaged
-back leg not high enough on the arm
ASANA NOTES AND BENEFITS
COMING SOON
FOUNDATION ANATOMY
HA/Solar - Contract -Tripeps, Anterior Deltoid, Pectorals, Trapezius (lower fibers), Core Abdominals, Iliopsoas, Quadriceps (upper fibers), Adductors, Gastrocnemius, Soleus
THA/Lunar - Lengthen - Biceps, Posterior Deltoid, Rhomboids, Trapezius (upper fibers), Spinal Extensors, Glutes, Hamstrings (eccentric contraction), Tibialis Anterior
THREE PART VINYASA
coming soon