Page 22 - 300 Hour YTT Manual Unit 2

Try it out:

In tabletop, firmly place the hands on the ground. With the fingers spread,
knuckles and palms firmly rooted, place a bit more weight towards the
base of your pointer and thumb. This downward energy supports the palm
to slightly lift off the mat and energetically draw and suction upwards
through the palm center into the wrists and up through the arms. (Imagine a

gecko palm or that you have a little lady bug living down there you are
trying to keep alive!)

There is simultaneously a sense of rootedness and levity. (Extra suave - add
a slight internal rotation of the forearms and hands and draw them slightly

towards the midline.)

Start experimenting in table top & downward dog, then when you have a
feel, check it out in arm balances where it can really be a game changer!

PADA BANDHA - foot lock

Creates an “arch” in the sole of the foot. This helps distribute
compression more evenly in the toes, foot, and ankle, forming a

“triangle” between the big toe, little toe, and ankle.

Activates the arches, inner thighs, legs and sends this energy

throughout the entire body, bringing it collectively all online.

Promotes a rebounding effect of lifting from the roots up.

Provides centeredness, stability, and balance in asana practice.

Try it out:

Notice the difference between just standing, and employing Pada Bandha
in tadasana. Sense an upward and downward reciprocity of energy in the

feet.

This cue is also helpful in virabhadrasana poses, where students tend to
dump the weight on the front leg (push down and pull up through the back
leg and foot). Another great use is in malasana or wide leg forward fold,

where the arches of the feet often will roll in (push through the pinky toe
edge of your foot).

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