Paschima: West (or back of the body) - Uttan: Intense (POSH-ee-moh-tan-AH-sun-ah)
Uttanasana - Viparita Karani - Upavisthakonasana - Halasana - Balasana
Key Actions: Surya Pada - Ischial Bandha - Anterior Pelvic Tilt - Mula Bandha - Uddiyana Bandha - Spinal Extension
Apana: Sitting bones + heels press into the ground. Press the centers of the thighs/femurs towards the earth. Draw the shoulder blades down the back.
Samana: Activate the inner thighs, and allow the core to stabilize the spinal extension from Mula-Uddiyana bandha.
Prana: Lengthen forward through the sternum and crown. Keep your skull/forehead in line with the neck as a full extension of the spine.
Vyana: Press forward through the heels. Feel expansion through the toes as they activate. Extend forward through the spine and reach back through the tail.
Udana: Maintain the head and neck reaching out as an extension of the spine. Feel the heart extending towards your feet.
- External rotation in legs
- Pelvis tilting back (sit on blanket or bolster)
- No activation of the core to lengthen spine
- Hunching shoulders forward
ASANA NOTES AND BENEFITS
HA/Solar - Contract- Quadriceps, Rectus Femoris, Tensor Fascia Lata, Gluteus Medius, Adductors, Psoas, Rectus Abdominis, Biceps, Brachialis, Anterior Deltoids, Infraspinatus, Teres Minor, Lower Trapezius, Peroneus Longus and Brevis
THA/Lunar - Lengthen - Gastrocnemius, Soleus, Hamstrings, Gluteus Maximus, Erector Spinae, Quadratus Lumborum