Visvamitrasana

Parighasana - Bhujapidasana - Astavakrasana

Key Actions: Surya Pada - Shoulder Pressing Action - Vira II Back Leg - Mula Bandha - Uddiyana Bandha - Cobra Chest - Rotation of the Torso

Apana: Hasta Bandha in the supporting hand. Draw the shoulders down the back as the tailbone anchors towards the back heel.

Samana: Shoulder pressing action. Find a twisting action through the side waists and spiral your heart up to the sky. The palm of the arm over head holds the outer edge of the foot of the extended leg isometrically pulling the foot in toward the center line and anchoring the head of the femurs in towards the midline - Mula bandha.

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 ribs).

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).