Utthita Hasta Padangusthasana

Key Actions: Pada Bandha, Surya Pada, Mula Bandha - Uddiyana Bandha, Open Hips, Hips Aligned, Spinal Extension, Cobra Backbend

Apana: Root down through the four corners of your grounded food in Pada Bandha giving rise to Mula Bandha and Uddiyana Bandha. Tailbone anchors down. The hip of the lifted leg anchors down and comes into alignment with the hip of the grounded leg. Scapula draw down the back.

Samana: As you press out through the lifted foot in Surya Pada, draw back and in through the hip flexors and the pectoral muscles of the lifted arm engaging Mula Bandha. Navel draws up and in to activate Uddiyana Bandha drawing the low ribs in.

Prana: Lifting the sternum create a Cobra Action through the chest to expand the heart open.

Vyana: Knee of the lifted leg expands out toward the toes as the hip revolves open. Extend up through the 3 main currents of the body - pubic bone to navel - crown + top of the pelvis to armpits on each side. Extend through the side waists and broaden the collar bones to find expansion in the chest. Radiate energy from your fingers and toes.

Udana: As you press down through the standing foot, energy rises up the inner leg into the pelvis. Quadriceps activate and lift. Lengthen through the back of the neck as the skull floats skyward.