Parsva Anjaneyasana
Parsva: side Anjaneya: the son of Anjana, a name of Hanuman (PARS-VAH- EN-JAH-NAY-AH-SUN-AH)
ENERGETIC ALIGNMENT
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COMMON MISALIGNMENTS
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RELATED ASANAS
Straight Leg Lunge - Bent Leg lunge - Crescent -Quadriceps Variations - Viagri/Tiger Lunge - High Malasana - Utthita Parsvakonasana
ENERGETIC ALIGNMENT
Key Actions: Lunge Base - Turn front foot out 90* Parsva Pada - Surya Pada in the back foot, roll to outer edge - Mula Bandha - Rotation of the chest like Trikonasana or Ardha Chandrasana - Shoulder over wrist alignment - Back arm extends parallel to the earth.
Apana: Parsva Pada roots down through the front food angled to the side, keeping the big toe grounded. Surya Pada Activation of back foot to balance on outer edge. Hasta bandha anchors directly beneath the shoulder.
Samana: Inner thighs hug towards center activating Mula Bandha and keeping pelvis from dropping, Uddiyana Bandha in the navel supports natural spinal curvature/extension as well as facilitates the rotation of the torso open.
Prana: Cobra action in the chest expands from the pubic bone to the heart.
Vyana: Activate through the back leg. Extend the back arm parallel to the earth. The spine and waist lengthen as the collar bones broaden opening the chest. Radiate through the fingers and toes.
Udana: The back leg rising into the front leg inner thigh to hold the ‘buoyancy’ of the pose, back quadriceps rise up the femur.
COMMON MISALIGNMENTS
-front foot not turned out or anchored through big toe
-front knee not aligned over ankle at 90 degree angle
-too much apana in the back leg
-too much apana in the supporting shoulder joint
-anterior tilt of pelvis
-lordosis of spine
-shoulders lifted to the ears
-lack of vyana through fingers
ASANA NOTES AND BENEFITS
-opens neutral pathways through variation
-stretches the hips and side waist
-strengthens the legs and arms
-tones core
-strengthen and stretches the spine
FOUNDATION ANATOMY
HA/Solar - contract - triceps, anterior deltoid, trapezius (lower fibers), rhomboids, spinal extensors, adductors
Front leg: iliopsoas, quadriceps, tibialis anterior
Back leg: glutes, quadriceps (lower fibers), hamstrings (upper fibers)
THA/Lunar - lengthen - biceps, posterior deltoid, trapezius (upper fibers) pectorals, core abdominals (eccentrically contracted), abductors
Front leg: glutes, hamstrings (eccentrically contracted), gastrocnemius,soleus
Back leg: iliopsoas, quadriceps (upper fibers), hamstrings (lower fibers)
THREE PART VINYASA
coming soon