Eka Pada Koundinyasana

Key Actions: Hasta Bandha - Rounded spine - Uddiyana Bandha - Legs extend (front leg presses against arm, internal rotation) - Sternum extends forward - Padma Pada
Apana: Hasta Bandha in the hands shoulder width on the Earth, tailbone points to heals.

Samana: Uddiyana Bandha in the navel coils in and up rounding the spine, scapula engage down the back, the front leg presses against the front arm. Internal rotation of the front leg creates active resistance between inner leg and upper arm.

Prana: Sternum expands forward.

Vyana: Collarbones broaden through chest, energy circulates through fingers and toes, legs radiate in full extension. Padma pada through both feet

Udana: Energy rises up arms from the Earth, feet lift. Gaze forward to support buoyancy.