Parivrtta Utkatasana

Parivrtta Parsvakonasana - Parsva Bakasana - Utkatasana

Key Actions: Pada Bandha - Uddiyana Bandha - Cobra Action Through Chest - Spinal Extension

Apana: Pada Bandha roots down through the four corners of the feet, tailbone roots toward the Earth as pelvis deepens back and down, press down through the bottom hand in an ahimsa fist to draw your heart toward your hands; ischial tuberosities release into gravity; scapula slide down the back. Thighs ground down.

Samana: Uddiyana Bandha in naval coils in to twist deeply between heaven and Earth and support the natural curvature of the spine, lower ribs draw together.

Prana: Sternum lifts skyward, cobra action in the chest expanding your heart from the inside.

Vyana: Lengthen up through the three rivers of the spine (Pubic bone —> Heart —> Crown & tops of the hips —> armpits), collarbones broaden through the chest, energy circulates through the fingers and toes.

Udana: Energy rises up the legs from the Earth, skull floats up and out as a natural extension of the spine.