Plankasana

Plankasana (plank-AH-sun-ah)
{Or Dandasana Danda: Staff (DAHN-DAH-sun-ah)}

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RELATED ASANAS

Tadasana - Chaturanga Dandasana - Marjariasana

ENERGETIC ALIGNMENT

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 on the Earth, tailbone points to heals.

Samana: Inner thighs draw toward center activating Mula Bandha, Uddiyana Bandha in the navel coils in and up balancing the pelvis and supporting the Danda of the spine, lower ribs draw together, scapula engage down the back, triceps revolve upper arms in toward your ribs.

Prana: Sternum is expanding forward, cobra action in chest creates space around cervical spine.

Vyana: Heels radiate back in Surya Pada hip width distance, extension through arms and legs, collarbones broaden through chest, crown reaches away from sacrum as natural extension of spine.

Udana: Earth energy rises up the inner legs into the pelvis, quadriceps rise up the femurs.

COMMON MISALIGNMENTS

-feet wider or more narrow than hips
-lack of activation in the legs
-hips lifted higher than shoulders
-anterior tilt of pelvis
-lordiosis or kyphosis of spine
-collapsed chest
-hands not aligned under shoulders
-skull falling off spine

ASANA NOTES AND BENEFITS

COMING SOON

FOUNDATION ANATOMY

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

coming soon