Parighasana

Utthita Parsvakonasana

Key Actions: Surya Pada - Ardha Virasana Leg - Mula Bandha - Uddiyana Bandha - Cobra Chest

Apana: Press down through the heel of the extended leg, the top of the folded foot and the sitting bones. Draw the shoulders down the back as the tailbone anchors to the earth.

Samana: Find a twisting action through the side waists and spiral your heart up to the sky. The palm of the bottom arm holds the opposite ankle isometrically pulling the ankle in toward the center line as the palm of the arm over head holds the outer edge of the foot of the extended leg also isometrically pulling the foot in toward the center line.

Prana: From Mula Bandha find length through the three channels of the spine (pubic bone —> heart —> crown & tops of the hips —> the armpits). Find a cobra like action through the upper spine and rotate the sternum to the sky (stacking the shoulders).

Vyana: Press out through the four corners of the foot of the extended leg into the hand and radiate energy out through fingers and toes. Find length out through the extended arm and lengthen from tail to crown. Find extension through the sides of the body and broaden through collarbones. Activate the thigh of the extended leg drawing the quadriceps up the leg.

Udana: Lengthen out through the three channels of the spine. Skull reaches up and out as an extension of the spine. Gaze up under the armpit (if supported in the neck).