Urdhva Mukha Svanasana

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

Apana: Tops of feet press down hip width distance and toes spread onto Earth. Hasta Bandha activated in hands directly under shoulders, tailbone grounding down elongating lumbar curve, scapula retract down back, gluteus relaxed away from sacrum.

Samana: Inner thighs draw toward center awakening Mula Bandha, Uddiyana Bandha engages in and up supporting the natural curvature of the spine, triceps revolve in towards ribs with straight arms.

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

Vyana: Three rivers of the inner, outer, and middle legs streaming into feet, extend the three rivers of the spine from 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.

Udana: Knees, quadriceps, and pubic bone rise off the Earth, energy rises up the arms from the Earth, skull floats on top as a natural extension of the spine.