Vajrasana

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.