Ardha: Half - Ut: Intense - Tan: Stretch (OOT-tah-NAH-sun-ah)
Key Actions: Pada Bandha - Uddiyana Bandha - Extension through spine - Scapula draw down back
Apana: Pada Bandha roots down through the four corners of the feet.
Samana: Inner thighs draw towards center activating Mula Bandha, Ischial Bandha grips the ischial tuberosities to protect hamstring attachment, Uddiyana Bandha in the navel coils in and up supporting the extension of the spine, draw scapula down the back away from the ears.
Prana: Extend forward through the sternum, keep the chest lifted away from the legs.
Vyana: 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).
Udana: Energy rises up the inner legs into the lower belly, quadriceps rise up the femur , ischial tuberosities reach skyward as the pelvis rotates forward.
ASANA NOTES AND BENEFITS