Purva: East - Tan: Stretch (POUR-voh-tahn-AH-sun-ah)
Setu Bandhasana (Ashtanga)
Key Actions: Hasta Bandha - Neutral Pelvis - Pada Banda - Mula Bandha Uddiyana Bandha - Cervical extension/protection - External rotation of the shoulders
Apana: Hasta Bandha in the hands shoulder width with the fingertips pointing towards the feet, soles of the feet press down and forward against the ground (Pada Bandha). Feet can be hip width distance or together.
Samana: Inner thighs hug towards midline, activating mula bandha and extending the tailbone (neutral pelvis). Uddiyana Bandha in the core subtly coils in taking weight off the shoulders, elbows, and wrists. Upper arms wrap in from the tricep side towards your ribs. Hug scapula down the back.
Prana: Sternum rises to the sky, Cobra action in the chest expands from your pubic bone to heart center. Strength rises up the arms towards the shoulders from the pressure of hasta bandha.
Vyana: collarbones broaden throughout the chest, energy circulates through the fingers and toes; and in full expression, legs activate into full extension. Extend the central channel, and the sides of the waist. Crown reaches away from sacrum as a natural spinal extension.
Udana: Earth energy culminates through the legs into the pelvis. Gaze straight up at the sky, or keep your chin to your chest for sensitive neck.
-lack of Vyana throughout the whole asana
-hands not aligned under shoulders
-hands not activated
-skull falling off spine
ASANA NOTES AND BENEFITS
THREE PART VINYASA