Vajra: Thunderbolt (VUH-JRAH-sun-ah)
Key Actions: Knees bent, seated on heels - Uddiyana Bandha - Spine and crown rise upwards
Apana: Hips anchor to heels/ankles, shoulders draw down back.
Samana: Draw into the core with the activation of Uddiyana Bandha.
Prana: From the hips, feel slight cobra action thought the upper spine.
Vyana: Lengthen and rise through the side waists and spine.
Udana: Crown rises upward toward the sky.
- No activation of core to lengthen spine
- Rounding upper spine
ASANA NOTES AND BENEFITS