Ardha Chandrasana

Key Actions: Pada Bandha, Surya Pada, Mula Bandha - Uddiyana Bandha, Open Hips, Spinal Extension, Cobra Backbend, Shoulders Stack, Top arm Extends to Sky

Apana: Press down through the front foot in Pada Bandha as the lifted toes point straight to the side and the toes draw back towards the face in Surya Pada. Tailbone extends toward the back heel drawing the front hip under. Lightly press bottom finger tips into the earth for support. Scapula draw down the back.

Samana: The inner thighs draw toward center engaging Mula Bandha. Navel draws up and in to activate Uddiyana Bandha drawing the low ribs in as the torso spirals towards to the side.

Prana: As the energy rises from the pubic bone to the heart, the sternum revolves toward the sky stacking the shoulders over one another. Cobra action through the chest.

Vyana: Radiate back through the back leg and foot in Surya Pada. Extend through the 3 main currents of the body - pubic bone to navel - crown + top of the pelvis to armpits on each side. Extend through the side waists stacking the shoulders as the collar bones broaden and expand the chest in the Cobra action. Find extension through the top arm. Radiate energy from your fingers and toes.

Udana: Quadriceps activate and lift up. As an extension of the spine, lengthen through the back of the neck and allow the skull to float out. Gaze up towards your fingers or down (depending on neck mobility).