Episode 4 – Opening Sequence – prana vayu
In this first sequence of the practice, the primary focus is prana vayu: the drawing in of energy towards the center. We feel the bandhas activating with limbs a bit wider apart. This facilitates a drawing in of the prana from the outside inwards.
We begin by stepping one leg through from Adho Mukha Svanasana (Downward Dog) into Prakramanasana- also known as Crescent Lung or Anjaneyasana. Here, we feel the energy of the front heel pulling back and up towards the pelvic floor, while the back heel pushes away from the body and the back toes pull energetically forward and up meeting the front leg at the pelvic floor. Taking the arms to cactus position allows the shoulders to soften down the back and rotate externally.
On the exhale, we transition to a version of Parsvottanasana with the palms squeezing together far away from the face, the belly curling back to the spine and the chin dropping to the chest. The back heel roots down to the earth as much as possible and the legs squeeze energetically together and up into the pelvic floor. At the same time, the motion of the arms squeezing together in front allows us to feel the whole body emptying of breath and engaging the bandhas, pulling the prana inwards toward the dantian (the “power center” in traditional chinese medicine- located in the pelvic region.) Inhale to fill and expand back to Prakramanasana.
A slight transition through Parivrtta Prakramanasana to lubricate the spine and then rooting that hand down firmly to step through a simpler version of Vashistasana (side plank) before sending the limbs wide in all directions and rooting the top leg into Parsva Vrksasana. In all of these asanas and transitions, the focus is on using the width and extension of the limbs to draw energetically inwards to the dantian.
By extending out as wide as possible, we clear the way to tap more fully into the center.