Parsva Virabhadrasana II
Parsva: side Virabhadra: the name of a hero (PAHRS-VAH-VIRAH-BAH-DRAH-SUN-AH)
ENERGETIC ALIGNMENT
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COMMON MISALIGNMENTS
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RELATED ASANAS
Utthita Parsvakonasana - Trikonasana - Malasana - Ardha Chandrasana - Prasarita Padottanasana - Virabhadrasana II
ENERGETIC ALIGNMENT
Key Actions: Pada Banda + 90* angle of the front knee joint, Pada 2, Mula Bandha - Uddiyana Bandha, Spinal Extension, Cobra Backbend, Front Arm Extends Back
Apana: Approximate heel to arch alignment in the feet. Through the front foot press down from big toe to little toe and through the back foot anchor from ball to heel. The active resistance of pada 2 in the feet allows the front hip to draw back and down. Mula Bandha is active in the pelvis and the scapula draw down the back away from the ears.
Samana: Due to the apana and the resistance in the feet the inner thighs draw toward center engaging Mula Bandha. Navel draws up and in to activate Uddiyana Bandha drawing the low ribs in and supporting the lateral flexion of the spine. The tricep of the lifted arm rotates in towards the face.
Prana: Spine arches back while keeping the sternum parallel.
Vyana: Find extension from the front knee to the back heel. Lengthen up and back through the spine and the waist. Cobra action of the chest broadens collar bones and expands the chest. Extend back through the top arm. Radiate energy from your fingers and toes.
Udana: Back quadriceps activates and lift up and supports the weight of the back arm. Front arm rises as the skull floats skyward. Gaze up under armpit or to the side (depending on neck mobility).
COMMON MISALIGNMENTS
-front knee not aligned over ankle at 90 degree angle
-too much apana in the back leg
-lordosis in spine
-collapsing into back side waist
-revolving heart to sky
-shoulders lifted to the ears
-lack of vyana through fingers
ASANA NOTES AND BENEFITS
-foundational open asymmetrical asana offering steadiness, focus and strength
-activating and heating connecting foot patterns to align pelvis over the legs
-opens side waist
-strengthens and stretches the legs and ankles
-stretches the groins, chest, lungs shoulders and neck
-stimulates abdominal organs
-increases stamina
-relieves backaches, especially through second trimester of pregnancy
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