Vasista: A Solar Sage (VAH-she-STAH-sun-ah)
Visvamitrasana - Parsva Vasistasana - Standing balancing poses for variations (ie: Vrksasana, Utthita Hasta Padangusthasana) - Utthita Trikonasana - Ardha Chandrasana
Key Actions: Hasta Bandha - Vasistha Pada - Uddiyana Bandha - Neutral Pelvis - Extension through arms & legs - Danda energy in spine - Broad collarbones
Apana: Vasistha Pada of supporting foot pressing from ball to heel into the Earth, Tailbone points to the heel of supporting leg, Hasta Bandha in the hand under the shoulder.
Samana: Uddiyana Bandha in the navel coils in and up balancing a neutral pelvis, supporting the natural curvature of the spine while spiraling the the torso to the side, and, stabilizing the asana, scapula draw down the back.
Prana: Cobra action in the chest, sternum revolves skyward aligning shoulders on top of one another, energy rises from the pubic bone to the heart.
Vyana: Extension through arms and legs, equal length through the side waists, spine extends from crown to tail, collarbones broaden through chest, crown reaches away from sacrum as natural extension of spine.
Udana: Feel Earth energy rise up supporting leg and arm, quadriceps rise up the femur of rooted leg, buoyant pelvis, bottom side-waist draws up.
-too much Apana in hips
-hands not aligned under shoulders
-hip of extended leg sticks out to compensate for tightness in hamstrings
-lack of Vyana throughout whole asana
ASANA NOTES AND BENEFITS
HA/Solar - Contract -Triceps, Medial Deltoid, Rhomboids, Spinal Extensors, Quadratus Lumborum; Supporting leg: Glutes, Quadriceps (lower fibers), Hamstrings (upper fibers), Abductors, Tibialis Anterior; Lifted leg: Iliopsoas, Quadriceps, Abductors, Tibialis Anterior
THA/Lunar - Lengthen - Biceps, Pectorals, Core Abdominals (eccentric contraction); Standing leg: Iliopsoas, Quadriceps (upper fibers), Gastrocnemius, Soleus; Lifted leg: Hamstrings, Gastrocnemius, Soleus
THREE PART VINYASA