Utthita Trikonasana

Key Actions: Pada Bandha, Pada 2, Mula Bandha - Uddiyana Bandha, Spinal Extension, Cobra Backbend, Shoulders Stack, Extended top arm to the Sky

Apana: Approximate heel to arch alignment in the feet. Through the front foot press down from big toe to little toe then through the edge of the foot into the center of the heel to keep the front knee from collapsing 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 under. Mula Bandha is active in the pelvis and the scapula draw down the back away from the ears.

Samana: Due to the apana and the 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 as the torso spirals towards the sky.

Prana: As the energy rises from the pubic bone to the heart, the sternum revolves toward the sky stacking the shoulders over one another. Cobra action through the chest.

Vyana: Extension down through the legs. Extend through the 3 main currents of the body - pubic bone to crown- top of the pelvis to armpits on each side. Extend through the side waists as the collar bones broaden and expand the chest. Radiate energy from your fingers and toes.

Udana: Quadriceps activate and lift up. As an extension of the spine, lengthen through the back of the neck and allow the skull to float out. Gaze up toward your fingers or forward or down (depending on neck mobility).