Upavistha: Open - Kona: Angle (OO-pah-VEESH-ta-kon-AH-sun-a)
Baddhakonasana - Supta Upavisthakonasana - Prasariitta Padottanasana
Key Actions: Mula Bandha- Ischial Bandha - Uddiyana Bandha - Surya Pada - V shape of the legs - Anterior Tilt of the Pelvis
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 outward 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.
- Internally rotating legs
- Pelvis tilted posteriorly (sit on block or blanket)
- No activation of the core to lengthen spine
- Kyphosis of upper spine
- Hunching shoulders forward
ASANA NOTES AND BENEFITS
HA/Solar - Contract- Psoas- Rectus Abdominus, Quadratus Lumborum, Erector Spinae, Quadriceps, Glutes, Tensor Fascia Lata, Tibialis, Biceps, Anterior Deltoids, Lower Trapezius, Rhomboids
THA/Lunar - Lengthen - Adductors, Gastrocnemius, Hamstrings