Utkatasana
Utka: fierce (OOT-KAH-TAH-SUN-AH)
ENERGETIC ALIGNMENT
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COMMON MISALIGNMENTS
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RELATED ASANAS
Parvritta Utkatasana - Ardha Utkatasana
ENERGETIC ALIGNMENT
Key Actions: Feet Parallel, Pada Bandha - Mula - Uddiyana Bandha, “Neutral Pelvic Tilt”, Cobra Backbend, Arms Extended Overhead
Apana: Pada Bandha roots down through four corners of the feet (weight drawing towards the heels helps keep the spine upright*), tailbone roots towards the earth as the pelvis deepens back and down, thighs ground down, shoulder blades relax down.
Samana: Inner thighs hug in activating Mula Bandha, Uddiyana banda in the navel coils in and up to balance pelvis and support the natural curvature of the spine, lower ribs draw together, triceps revolve into ears - internal rotation of the raised arms
Prana: Sternum lifts upward, spinal extension from the root of the lower bandhas.
Vyana: Extend through the 3 main currents of the body - navel to heart - top of the pelvis to armpits on each side.
Udana: Skull rises as a natural extension of the spine and the gaze creates balance and support in the neck.
COMMON MISALIGNMENTS
-feet turned out or in
-knees rolling in or not aligned over ankles (if feet are hips width apart)
-anterior or posterior tilt of pelvis
-lordosis or kyphosis of the spine
-shoulders lifted to the ears
-tension in cervical spine
ASANA NOTES AND BENEFITS
-strengthens the ankles, thighs, calves and spine
-stretches shoulder and chest
-stimulates the abdominal organs, diaphragm and heart
-reduces flat feet
FOUNDATION ANATOMY
HA/Solar - contract - Triceps, anterior deltoid, trapezius (lower fibers), rhomboids, spinal extensors, iliopsoas, adductors. Quadriceps, tibialis anterior
THA/Lunar - lengthen - biceps, posterior deltoid, trapezius (upper fibers), pectorals, core abdominals (eccentrically contracted), gastrocnemius, soleus
THREE PART VINYASA
coming soon