Ut: Intense - Tan: Stretch (OOT-tah-NAH-sun-ah)
Parivrtta Uttanasana - Parsvottanasana - Urdhva Prasarita Eka Padasana -
Padangusthasana - Padahastasana - Parsva Uttanasana -
Eka Pada Prasarita Padottanasana
Key Actions: Pada Bandha - Mula Bandha - Spine releases - Crown descends
Apana: Pada Bandha roots down through the four corners of the feet, spine releases over the legs, crown empties into space.
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 deep release of the spine, draw scapula down the back away from the ears.
Prana: From the force of Apana, Cobra action in chest creates space around cervical spine.
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.
- Feet turned in or out
- Hyperextension in knees
- Posterior tilt of pelvis
- Kyphosis of spine
- Shoulders falling to ears
- Tension in cervical spine
ASANA NOTES AND BENEFITS
HA/Solar - Contract - Biceps, Core Abdominals, Hip Flexors, Quadriceps, Tibialis Anterior
THA/Lunar - Lengthen - Triceps, Spinal Extensors, Hamstrings, Gastrocnemius