Pincha: Feather - Mayura: Peacock (PEEN-cha MY-your-AH-sun-ah)
Vrksasana - Pincha Mayurasana in Dandasana (Forearm Plank) - Adho Mukha Svanasana
Key Actions: Hasta Bandha - Mula Bandha - Forearms push into ground - Uddiyana Bandha - Neutral pelvis - Danda energy in spine - Legs extend upwards - Padma Pada - Cobra Backbend
Apana: Hasta Bandha in the hands shoulder width on the Earth, elbows ground beneath the shoulders, push the floor away with forearms, gaze forward and down on the Earth for stability.
Samana: Adductors hug towards center activating Mula Bandha, Uddiyana Bandha in the navel coils in and up balancing the pelvis between heaven and Earth and supporting the Danda of the spine, initiate lift of legs from lift of core, lower ribs draw together, scapula engage down the back , triceps revolve upper arms in toward the heart.
Prana: Sternum expands forward, cobra action in chest creates space around cervical spine.
Vyana: Activation from Hasta Bandha to Padma Pada to energize the whole body side bodies elongate, collarbones broaden through the chest, crown reaches away from sacrum as natural extension of spine.
Udana: Toes radiate up in Padma Pada, Earth energy rises up the arms through the core and into the legs pointing tailbone straight upwards towards the heels, quadriceps rise up the femurs.
-lack of Vyana through feet
-lack of adduction in the legs
-anterior tilt of pelvis
-lordosis of spine
-weight collapsed into shoulders
-elbows sliding out from under shoulders
-hands not activated
ASANA NOTES AND BENEFITS
HA/Solar - Contract - Biceps, Anterior Deltoid, Rhomboids, Spinal Extensors, Quadriceps (lower fibers), Hamstrings (upper fibers), Adductors, Gastrocnemius, Soleus
THA/Lunar - Lengthen - Triceps (eccentric contraction), Iliopsoas (eccentric contraction), Glutes, Quadriceps (upper fibers), Hamstrings (lower fibers), Abductors, Tibialis Anterior
THREE PART VINYASA