Considered to be a powerful and challenging seated pose, the Hanumanasana (Split Pose) is simply pure practice and faith combined with the structured movement of the hips and the hamstrings to help you comfortably practice this pose.
Hanumanasana symbolizes the Hindu Monkey God, Lord Hanuman, who, as explained in the epic 'Ramayana,' took a leap of faith in his God Rama to surrender himself completely to the service of his God. Going with the same philosophy with the practice of Hanumanasana use your faith, and slowly surrender to this pose. For this pose, the flexibility of the hips and the deep stretch of the hamstrings are the main tools that take you deeper into Monkey Pose; and once there it is a complete act of surrender.
In Peak Pose Yoga Sequence for Hanumanasana, the hamstrings and the hips slowly open after warming up the body with a few rounds of Surya Namaskar. The basic flexibility of the hips and the hamstrings are very important here and hence, the sequence is an Intermediate Level. Since the Hanumanasana Pose is usually considered challenging, make sure there is no hard push or hard pull with the hamstring muscles while practicing it; going easy and slow to help you to the peak pose. Endurance and stability should increase as you go from one pose to another in this sequence. Practicing the sequence for 4 days a week and focusing on Surya Namaskar A and B for the remaining 3 days, will help in toning the muscles and also inducing strength and self-confidence.
Yoga Sequence Builder for Yoga Teachers: Plan your yoga classes, build yoga sequencing foundation with sequence guides, and get yoga sequencing ideas with daily yoga sequences and reference cues.
Learn more at www.tummee.com
A. From Intense Leg Stretch Pose D, as the name suggests, the deep stretch of the legs, release and move the feet together and tun towards one side and bring the hands on the floor.
B. Inhale stretch the spine and as you exhale bring the torso inward placing the hands on the floor, while taking the feet behind you adjusting them to come into Adho Mukha Svanasana or Downward Facing Dog Pose.
C. While in this pose, feel the stretch at the hamstrings and the hips, while taking the torso deeper inwards closer to the thighs.
D. Remain here in this pose for about 8 breaths and with every exhalation, take the pose deeper, pulling in the tummy and contracting the abdominal muscles.
A. From Downward Facing Dog Pose, inhale and release the left leg and take it behind you extending it upwards while pushing the body inwards in Three Legged Downward Facing Dog Pose.
B. Here in Tri Pada Adho Mukha Svanasana, the hamstrings get a slow yet deeper stretch. Use the abdominal muscles to take the leg deeper up while flexing the hips to your comfort.
C. Watch for the stretch at the right hamstrings and the left side of the hips while staying here for about 6 breaths. Ensure there is no pain while at the pose and with every exhalation connect deeper into the pose.
A. Release the left leg and bring it forward close to your palms while you inhale.
B. Exhale place the feet firm on the floor keeping the distance between the feet comfortable and bring the torso towards the left knee while balancing the body by keeping the hands behind you in Namaste.
C. Here in Intense Side Stretch Pose or Parsvottanasana, the hamstrings contract to remain in balance. The contraction of these muscles, helps to make them strong and flexible.
D. Remain here for about 6 breaths while feeling the stretch at the left hamstrings and the right side of the hip.
A. While the left foot is in front in Intense Side Stretch Pose, inhale and bend the left knee and take the right foot a bit more behind and while interlocking the finger behind you with raised arms, go down with the torso and bring the face close to the left foot with complete exhalation.
B. Remain here in Baddha Virabhadrasana or Humble Warrior Pose, stretching the arms behind you for better balance while pulling in the tummy, contracting the abdominal muscles.
C. The deep stretch at the inner thighs and at the left hamstrings get flexible while contracting the abdominal muscles to go deeper down.
D. Remain here stretching deeper with every exhalation for about 6 breaths.
A. From Baddha Virabhadrasana or Humble Warrior Pose, press the left foot firm on the floor and bring the right leg relaxed on the floor behind you.
B. Inhale and raise the arms above your head joined in Namaste and push the toros forward towards the left thigh as you exhale and go into Anjaneyasana.
C. Here in Crescent Low Lunge Pose, ensure the leg behind is aligned well settling the knees comfortably and make sure the movement of the hips forwards is slow without putting too much pressure on the right knee.
D. Remain here going deeper with every exhalation by pushing the torso forward and downward while feeling the stretch at the left hamstring and right upper thighs. Stay focused for about 8 breaths here, taking the back in a slight backbend.