Prasarita Padottanasana

Key Actions: 3-4.5 feet of width between feet - Pada Bandha - Feet Parallel or slightly angled in - Spinal Extension towards the earth - Deep Anterior Pelvic Tilt

Apana: Pada Banda roots down through the four corners of the feet. Spine extends downward over the legs, Apana in the crown. Hasta Bandha on the earth with hands between feet.

Samana: Feet press down and isometrically hug in to generate activation up the legs and into the inner thighs. Mula - Uddiyana Bandha activate to create a deep anterior tilt + lift of the pelvis (udana). Ischial Bandha supports the ischial tuberosities.

Vyana: Extend through the 3 main currents of the body - pubic bone to navel - crown + top of the pelvis to armpits on each side. Broaden across the collarbones and upper back by drawing the elbows in and back with grounded hands.

Prana: Tailbone and sitting bones lift and spread, quadriceps, hips, and glute muscles activate in and up around the legs (Ischial Bandha).

Udana: Energy rises up the inner legs into the lower belly, creates buoyancy and lift in the base of the pelvis. Ischial tuberosities reach skyward as the pelvis rotates forward.