Parivrtta Janu Sirsasana

Utthita Parsvakonasana, Janu Sirsasana

Key Actions: Surya Pada, Mula Bandha, Uddyiana Bandha, Cobra Action Through Chest

Apana: Press the toes of the bent leg down into the earth, and anchor through the sitting bones and heel of the extended leg. Tailbone and ischial tuberosities ground toward the earth. Scapula draw down the back.

Samana: Twist from the side waist to the navel and the navel to the side waist.

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

Vyana: Lengthen up from tailbone to crown and from the tops of the hips to the armpits. Radiate out through the extended arm and leg. Collar bones broaden and circulate energy out through the fingers and toes.

Udana: Energy rise up through the legs. Skull extends up tot the sky. Gaze over shoulder (depending on neck comfort).