Vira: Hero (veer-AH-sun-ah)
Krounchasana - Triang Mukha Eka Pada Paschimottanasana - Balasana
Key Actions: Knees Bent - Heels frame hips - Spinal Extension - Mula Bandha - Uddiyana Bandha
Apana: Hips and legs anchor into the ground, shoulders draw onto 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.
- Dropping hips to the ground with no adductor activation
- No activation of core to lengthen spine
- Rounding upper spine
ASANA NOTES AND BENEFITS
HA/Solar - Contract - Hamstrings, Iliopsoas, Adductors, Lower Trapezius, Rhomboids, Erector Spinae, Quadratus Lumborum
THA/Lunar - Lengthen - Quadriceps, Tibilas