Hanumanasana is a beautiful pose. It is basically a split but the story behind the pose is interesting.
I read this from Light On Yoga by Iyengar :
Hanuman is the name of a monkey general that has great strength and power. He was the one who rescued Sita, wife of Rama ( who is the reincarnation of Visnu ) as well as saving the life of Laksmana by using his magnificient leaps.
Many people struggle with this pose and often injure themselves while trying out. However, using rotation and engaging of your muscles will help to ease yourself into the pose slowly.
Here for example is the split with the left leg in front.
Step 1. Move into a lunge with left leg. Rest your right knee and feet on the floor.
Step 2. Sit back until your hip is above your right knee. Your right thigh is straight in this instance and right knee is on the floor.
Step 3. Extend your left leg straight with left foot on the floor.
Step 4. Rotate your inner left thigh inwards to open your hips. Do the same for the right thigh.
Step 5. Slowly push your left leg forward to move into a full split while still trying to hug both legs to the centre.
Step 6. Bring both legs back into the hips and then internally rotate your thighs. If you are still very far from the floor, try to lean your body towards the right. Then imagine opening the hips ( butts splitting I’d say… ) which involves internally rotating your left thigh. Then sit up again and tuck tail in and bring both legs back into the hips.
Step 7. Do the same way for the other side. With this action, you are protecting yourself from injury by engaging the muscles actively.
This is the first time I go into Hanumanasana from a lunge. I find that the hamstrings are less strained compared to the usual way I go into the pose. I feel less tension and more ease especially at my back ( less compression ).
Try it!
om~
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