Parsvottanasana
Parsva: side Uttana: intense stretch (PAHRS-VOH-TAH-NAH-SUN-AH)
ENERGETIC ALIGNMENT
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COMMON MISALIGNMENTS
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RELATED ASANAS
Uttanasana, Ardha Hanumanasana, Utthita Hasta Padangusthasana, Urdhva Prasarita Eka Padasana, Parivrtta Trikonasana
ENERGETIC ALIGNMENT
Key Actions: Pada Bandha, Pada 1, Internal Rotation of back leg, Mula Bandha - Uddiyana Bandha, Spinal Extension, Ischial Bandha
Apana: Press down through all four corners of the front foot and from heel to ball, anchor through the back foot from ball to heel. Active resistance between the front and back foot support entire body as the front hip draws back and down and the back leg presses forward and rotates in. Mula Bandha is active in the pelvis and the scapula draw down the back away from the ears. Release spine and crown over the front leg.
Samana: Back thigh in internal rotation as the inner thighs draw together to activate Mula Bandha. Navel draws up and in to activate Uddiyana Bandha. Draw shoulders back as the the triceps rotate toward the body to give length to the spine.
Prana: Spine lengthens giving rise to a cobra action through the chest.
Vyana: Pada 1 grounds ball to heel through the back foot to extend through the back leg and encourage internal rotation. The spine and waist lengthen as the collar bones broaden opening the chest. Radiate energy from your fingers and toes.
Udana: Anterior tilt of the pelvis generated via Mula Bandha. The quadriceps activate as energy rises up the legs and into the navel.
COMMON MISALIGNMENTS
-back heel not rooted to the earth
-too much apana in the back leg
-shoulders falling to the ears
-tension in the cervical spine
ASANA NOTES AND BENEFITS
-calms the brain
-stretches the spine, shoulders, wrists (in full pose), hips and hamstrings
-strengthens the legs
-stimulates the abdominals organs
Improves posture and sense of balance
-improves digestion
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