Ardha Matsyendrasana

Marichyasana, Parivrtta Janu Sirsasana

Key Actions: Padma Pada - Matsyendra legs - Mula Bandha - Uddyiana Bandha - Cobra Action Through Chest

Apana: Press down through the sitting bones as the tailbone and ischial tuberosities ground toward the earth. Scapula draw down the back. Feet in Padma Pada.

Samana: Using the active resistance of the upper arm pressing into the opposite leg and the leg pressing back into the arm, twist from the core.

Prana: Lengthen up through the spine from the sitting bones to the crown. Cobra action through the chest.

Vyana: Lengthen up through the three rivers of the spine (Pubic bone —> Heart —> Crown & tops of the hips —> armpits). Lengthen through the collar bones. Circulate energy out through the fingers and toes.

Udana: Energy rises up from the inner legs into the pelvis. Energy rises up from the sacrum to the heart and crown.