Ardha Dhanurasana

Ardha Dhanurasana
Key Actions: Hasta Bandha - Padma Pada - foot presses back into hand - cobra chest

Apana: Ground through the knee and opposite palm with Hasta Bandha. Shoulder blades draw down the back.

Samana: Find stability through core activation to create the stability that gives rise to Vyana Vayu.

Prana: Open and lift the sternum to the sky, from the pubic bone to the heart create a cobra action through the chest.

Vyana: Actively press the foott back into the hand, find length through the three channels of the spine (pubic bone to crown, and tops of the hips to the armpits), find length across the collar bones, fan your toes open and radiate energy out through your fingers and toes.

Udana: Lift through the center of the thigh of the lifted leg. Lengthen through the back of the neck as the skull floats to the sky.