ARDHA HANUMANASANA

Description

ARDHA HANUMANASANA Asana group: sitting poses, forward bends Translation of the name from Sanskrit: • ardha — half; • Hanuman — the monkey hero of the Ramayana. 1. Setup Starting position: a kneeling lunge. Place the right foot forward and straighten the right leg, the heel on the mat, the toes toward yourself. The left knee stays under the hip, the left shin on the mat. Place the hands on the mat beside the right leg and, with an inhale, lengthen the spine. On the exhale fold forward over the straight right leg, keeping the back long. Hold, then change the side. 2. Simplified and advanced variations Simplified variations: • keep the hands on blocks; • bend the front knee slightly. Advanced variations: • fold deeper, placing the forearms on the mat; • square the hips and press the left hip forward. 3. Injury prevention Do not pull the body down with the hands if the hamstrings are tight. Keep the front knee slightly bent to protect it. The back knee should rest on a folded blanket for comfort.

Effects

• flexibility
• strength