Low Malasana

Key Actions: Pada Bandha, Feet Hip Width, Heels in Toes Out, Deep Bend in Knees, Knees Stack over Heels, Mula Bandha - Uddiyana Bandha, Open Hips, Shoulder Pressing, Spinal Extension, Cobra Backbend.

Apana: Root down through the four corners of your feet in Pada Bandha. Tailbone and ischial tuberosities anchor down as the scapula draw down the back.

Samana: From the resistance of Pada Bandha in the feet the inner thighs move in toward the center activating Mula Bandha. Navel draws up and in to activate Uddiyana Bandha drawing the low ribs in.

Prana: Shoulders stack over the hips as the sternum lifts and expands the chest.

Vyana: Knees extend out in the direction of the feet as the hips rotate open. Extend up 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 and broaden the collar bones to find expansion in the chest. Radiate energy from your fingers and toes.

Udana: Energy rises up the legs into the lower belly. As an extension of the spine, lengthen through the back of the neck floating the skull to the sky.