Galava: Lotus Bark Tree (GAH-luh-VAH-sun-ah
Low Malasana - Lolasana - Parsva Galavasana - Bakasana - Marjariasana (rounded)
wraps around the arm - Chaturanga Arms - Mula-Uddiyana Bandha - Cobra Backbend - Back foot Padma Pada
Apana: Hasta Bandha in the hands shoulder width on the Earth, tailbone points to the heels. Shin presses against upper arms.
Samana: Shin presses into upper arms. Mula bandha is cultivated through the resistance of shin and arms - hug sitting bones towards midline. Uddiyana Bandha in the navel coils in and up rounding the spine and helping keep the hip open. Scapula engage down the back. The toes of the bent leg activate and wrap around the tricep of the supporting arm.
Prana: Sternum is expanding forward. Strength rises up the arms towards the shoulders to support the ‘cow’ like expansion of the chest from the pressure of hasta bandha.
Vyana: collarbones broaden throughout the chest, energy circulates through the fingers and toes; and in variations, back leg radiates in full extension through Padma pada.
Udana: Pelvis remains buoyant. Gaze is forward to support space in the cervical spine.
-hands not activated
-gaze down and under
ASANA NOTES AND BENEFITS
HA/Solar - Contract -Tripeps, Anterior Deltoid, Pectorals, Trapezius (lower fibers), Core Abdominals, Iliopsoas, Quadriceps (upper fibers), Hamstrings (lower fibers), Adductors, Gastrocnemius, Soleus
THA/Lunar - Lengthen - Biceps (eccentric contraction), Posterior Deltoid, Rhomboids, Trapezius (upper fibers), Spinal Extensors, Glutes, Quadriceps (lower fibers), Hamstrings (upper fibers), Tibialis Anterior
THREE PART VINYASA