Bhujangasana

Key Actions: Hasta Bandha - cobra chest - toes point back and press down - elbows bent - crown lifts

Apana: Tops of feet press down hip width distance and toes spread into the Earth, pubic bone grounds down elongating lumbar curve as you rise, Hasta Bandha activated in hands directly under the shoulders, scapula retract down the back, glutes relax away from sacrum.

Samana: Inner thighs draw toward center awaken Mula Bandha, Uddiyana Bandha engages in and up supporting the natural curvature of the spine, triceps revolve bent elbows in towards ribs.

Prana: Sternum lifts skyward, cobra action in chest expands from pubic bone to heart center rolling shoulders back and down.

Vyana: Three rivers of the inner, outer, and middle legs stream through the feet, extend the three rivers of the navel to heart (central channel lengthen from pubic bone to navel to sternum to crown; second and third rivers - side waist from top of pelvis to armpits), collarbones broaden through chest, energy circulates through the fingers and toes.

Udana: Quadriceps rise up the femurs, skull floats on top as a natural extension of the spine.