Ardha: Half Hanuman: name of the Hindu god (HAH-new-mahn-AH-sun-ah)
Key Actions: Surya Pada - Mula Bandha - Uddiyana Bandha - Hip stacks over Knee
Apana: Tuck under your back toes and ground down through the knee and toes. Anchor down through the heel of the extended leg. Shoulder blades draw down the back.
Samana: Gather the inner thighs in toward the center and activate Mula Bandha to give rise to Uddiyana Bandha. Draw the hip of the extended leg back as you isometrically press forward through the opposite thigh.
Prana: Activate the thigh of the extended leg drawing the quadriceps up. From Mula Bandha find length through the three channels of the spine (pubic bone —> heart —> crown & tops of the hips —> the armpits).
Vyana: Press out through the four corners of the foot of the extended leg and draw all five toes back toward the leg. Radiate energy out through the toes.
Udana: Lengthen out through the three channels of the spine (pubic bone —> heart —> crown & tops of the hips —> the armpits). Lengthen through the back of the neck and gaze toward the toes or shin.
- No activation of core to lengthen spine
- Rounding upper spine
- No flexion in extended foot
ASANA NOTES AND BENEFITS