Utthita Parsvokonasana

Key Actions: Pada Banda + 90* angle of the front knee joint, Pada 2, Mula Bandha - Uddiyana Bandha, Spinal Extension, Cobra Backbend, Shoulder Pressing, Shoulders Stack, Hasta Bandha, Upper arm extends Forward Overhead

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 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: As the energy rises from the pubic bone to the heart, the shoulder pressing action of the lower arm supports the action of the sternum revolving towards the sky stacking the shoulders over one another.

Vyana: Find extension from the front knee to the back heel. Extend through the 3 main currents of the body - pubic bone to navel - crown + top of the pelvis to armpits on each side. Cobra action of the chest broadens collar bones and expands the chest. Find extension through the top arm. Radiate energy from your fingers and toes.

Udana: Back quadriceps activate and lift up, lengthen through the back of the neck as the skull floats skyward. Gaze up or to the side (depending on neck mobility).