HANUMANASANA

Description

HANUMANASANA Asana group: complex poses Translation of the name from Sanskrit: • Hanuman — the monkey hero of the Ramayana. 1. Setup Starting position: a kneeling lunge. Slide the right foot forward and the left knee back until the right leg is extended forward and the left leg extended back, the pelvis lowering toward the mat. Keep the hips square and the back straight. Place the fingertips on the mat for support. Breathe evenly. Hold, then change the side. 2. Simplified and advanced variations Simplified variations: • support the body on blocks under the hands; • keep the front leg slightly bent and the back knee supported. Advanced variations: • lower the pelvis fully to the mat; • raise the arms overhead and arch back. 3. Injury prevention This is an advanced split — prepare with hip-opening poses. Never force the pelvis down. Support the hands on blocks. Keep the back knee on a blanket.

Effects

• flexibility
• strength