Danda: Staff (DAHN-DAH-sun-ah)
Galavasana - Bakasana - Parsva Bakasana
Key Actions: Hasta Bandha - Figure 4 Pattern of the Legs - Chest Revolves* - Sole of the foot on the Tricep - Chaturanga Arms - Coiling in at the navel to round in the spine - Cobra Backbend - Extended leg Surya Pada
Apana: Hasta Bandha in the hands shoulder width on the Earth, tailbone points to the heels. Shin presses against upper arms.
Samana: Shin presses into upper arms. Mula bandha is cultivated through the resistance of shin and arms - hug sitting bones towards midline. Uddiyana Bandha in the navel coils in and up rounding the spine and helping keep the hip open. Scapula engage down the back. The toes of the bent leg activate and wrap around the tricep of the supporting arm.
Prana: Sternum is expanding forward. Strength rises up the arms towards the shoulders to support the ‘cow’ like expansion of the chest from the pressure of hasta bandha.
Vyana: Collarbones broaden throughout the chest, energy circulates through the fingers and toes; and in variations, legs radiate in full extension. Extension through the straight leg through the heel in surya pada. Tailbone to crown extension. Gaze out to the side.
Udana: Pelvis remains buoyant. Gaze is forward to support space in the cervical spine.
-elbows not in line with wrists
ASANA NOTES AND BENEFITS
HA/Solar - Contract -Tripeps, Anterior Deltoid, Pectorals, Trapezius (lower fibers), Core Abdominals, Iliopsoas, Quadriceps (upper fibers), Hamstrings (lower fibers), Adductors, Gastrocnemius, Soleus
THA/Lunar - Lengthen - Biceps (eccentric contraction), Posterior Deltoid, Rhomboids, Trapezius (upper fibers), Spinal Extensors, Glutes, Quadriceps (lower fibers), Hamstrings (upper fibers), Abductors, Tibialis Anterior
THREE PART VINYASA