Ardha Malasana
Mala: garland (MAH-LAH-SUN-AH)
ENERGETIC ALIGNMENT
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COMMON MISALIGNMENTS
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RELATED ASANAS
High Malasana - Virabhadrasana II - Prasarita Padottanasana
ENERGETIC ALIGNMENT
Key Actions: 1/2 High Malasana - 1/2 Vira II base - Knee Over Ankle of bent leg - Mula Bandha -Buoyancy in pelvis - Ball to Heel Grounding of back foot (Pada 2) - Hips, Heart, Head alignment
Apana: Pada banda roots through the feet and creates the foundation for Mula bandha holds the boundary of the pelvis depth in the asana or ‘buoyancy’ in pelvis. Fingertips provide light support.
Samana: Inner thighs hug towards center activating Mula Bandha, uddiyana bandha coils in and up in the low belly to extend the spine forward from a neutral pelvis. Lower ribs draw together, scapula draw down the back.
Vyana: Strongly expand through the bent knee to hold the ‘ardha malasana’ opening while maintaining space and length in the extended leg. Extend through the 3 main currents of the body - pubic bone to crown- top of the pelvis to armpits on each side. Find energetic line through tailbone-heart-crown line. Extend through the side waists as the collar bones broaden and expand the chest. Radiate energy from your fingers and toes.
Prana: Cobra Backbend. Energy rises from the pubic bone to the heart
Udana: Earth energy rises up through the legs. Hips hover buoyantly parallel to shoulders. Crown floats as a natural extension of the spine.
COMMON MISALIGNMENTS
-too much apana in the extended leg
-too much apana in the pelvis
-too much apana in the shoulders
-lordosis or kyphosis of spine
-lack of vyana through whole asana
ASANA NOTES AND BENEFITS
-The lower variation of malasana is more THA/Lunar - lengthen and lunar in nature, deepening the opening of the hips ?
-strong relationship to mulabandha that can serve the vinyasa krama of arm balances or deeper hip openers
-connects to ancestral and tribal earth energy, bowing to the earth as this is a shape most that most of the worlds population explores daily
-stretches the ankles, hips and spine
-tones the belly
FOUNDATION ANATOMY
HA/Solar - contraction - biceps, posterior deltoid, rhomboids, spinal extensors, hamstrings, tibialis anterior
THA/Lunar - lengthen - triceps, anterior deltoids, pectorals, core abdominals (eccentrically contracted), glutes, quadriceps, gastrocnemius, soleus
THREE PART VINYASA
coming soon