Chatur: Four - Anga: Limb - Danda: Staff (CHAT-tour-AHNG-ah DAHN-DAH-sun-ah)
Tadasana - Plankasana - Mayurasana - Pinchamayurasana - All Arm Balances
Key Actions: Hasta Bandha - Neutral Pelvis - Pada Banda - Mula Bandha Uddiyana Bandha - Cervical extension/protection - Danda energy of the spine.
Apana: Hasta bandha in the hands, shoulder width. Keep active resistance of the hands pressing down during the ‘lowering’ into chaturanga action. Tailbone anchors towards heels. Pada bandha is still present in the balls of the feet, but the heels have a ‘Surya Pada’ energy.
Samana: Inner thighs hug towards midline, activating mula bandha and extending the tailbone ( this is what makes a neutral pelvic tilt). Uddiyana Bandha in the core supports the extension of the spine, low ribs gather in. Upper arms wrap in from the tricep side towards your ribs approximately 90 degrees over wrists. Hug scapula down the back.
Prana: Sternum is extending forward. Cobra action in the chest creates space around the cervical spine. Thighs are lifting.
Vyana: Heels radiate back in surya pada at hip width distance. Extension through the legs. Spine extends from crown to tail. Collarbones broaden across the chest.
Udana: Earth energy rises through the legs into the pelvis. Quadriceps rise up the femurs.
-feet wider or more narrow than hips
-lack of activation in legs
-hips lifted higher than shoulders
-anterior tilt of pelvis
-lordosis or kyphosis of spine
-elbows not at 90 degrees
-elbows not revolving toward ribs
-wrists not aligned under elbows
-skull falling off spine
ASANA NOTES AND BENEFITS
HA/Solar - Contract -Deltoids, Trapezius (lower fibers), Rhomboids, Spinal Extensors, Core Abdominals, Glutes, Quadriceps (lower fibers), Hamstrings (upper fibers), Adductors, Gastrocnemius, Soleus
THA/Lunar - Lengthen - Triceps (eccentric contraction), Trapezius (upper fibers), Pectorals (eccentric contraction), Iliopsoas (eccentric contraction), Quadriceps (upper fibers), Hamstrings (lower fibers), Abductors, Tibialis Anterior
THREE PART VINYASA