Parsva: Half - Vasistha: A Solar Sage (PARSH-va VAH-she-STAH-sun-ah)
Anjaneyasana - Parivrtta Anjaneyasana - Plankasana - Mandala Urdhva Dhanurasana
Key Actions: Hasta Bandha - Vasistha Pada - Uddiyana Bandha - Neutral Pelvis - Extension through arms & legs - Danda energy in spine - Broad collarbones
Apana: Hasta Bandha in the supporting hand shoulder directly over wrist.
Use Padma pada in the bent leg to lift the heel and enjoy more mobility in the pelvis. Anchor the tailbone back towards the heel of the extended leg. Vasistha pada in the foot of the extended leg.
Samana: Keep the Danda of the spine by activating uddiyana bandha. Mula bandha is more subtle here.
Prana: Sternum is expanding forward. Prana rises up the arm from the support of steady Hasta Bandha. Cobra action in the chest creates space around the cervical spine.
Vyana: Top arm bends and extends from shoulder to elbow “drip” the arm. Spine extends from crown to tail. Side bodies elongate. Collar bones broaden across the chest. Crown reaches away from sacrum.
Udana: The neck is held as an extension of the spine.
-too much Apana in hips
-hand not aligned under shoulders
-upper shoulder closed rolling inward
-unnecessary tension in the upper arm
ASANA NOTES AND BENEFITS
HA/Solar - Contract -Triceps, Posterior Deltoid, Trapezius (lower fibers), Latissimus Dorsi, Rhomboids, Spinal Extensors, Glutes, Quadriceps (lower fibers), Hamstrings (upper fibers), Adductors, Gastrocnemius, Soleus
THA/Lunar - Lengthen - Biceps (eccentric contraction), Posterior Deltoid, Pectorals (eccentric contraction), Trapezius (upper fibers - eccentric contraction), Core Abdominals (eccentric contraction), Latissimus Dorsi (eccentric contraction), Iliopsoas (eccentric contraction), Glutes, Quadriceps (upper fibers), Hamstrings (lower fibers), Abductors, Tibialis Anterior
THREE PART VINYASA