hah-nu-mahn-AHS-ah-nah
A profound hip-opening pose that commemorates the giant leap made by Hanuman from the southern tip of India to the island of Lanka. It requires and builds immense flexibility in the hamstrings, hip flexors, and groin.
From a low lunge, gradually slide the front heel forward and the back knee back.
Keep the hips squared to the front of the mat.
Lower the pelvis toward the floor or support.
Press the front heel firmly into the mat, keeping the toes active.
Ground the top of the back foot or tuck the back toes for stability.
Keep the torso upright, stacking shoulders over hips.
Scissor the inner thighs toward each other to maintain square hips.
Avoid collapsing into the lower back; engage the core for support.
Deeply stretches the hamstrings of the front leg and the psoas of the back leg.
Stimulates the abdominal organs and improves digestion.
Enhances mobility in the hips and pelvis.
Cultivates patience, perseverance, and devotion.
Helps overcome physical and mental limitations through steady practice.
Place a block under each hand to support the weight of the torso and help maintain an upright spine as you descend.
Slide a bolster under the pelvis/inner thighs to provide a stable base and allow the muscles to release safely.
Stand behind the student. Place hands on the outer hips, gently guiding the front hip back and the back hip forward to square the pelvis.
Ensure the student is not experiencing any sharp pain in the hamstrings or lower back.
Place hands on the student's upper back or shoulders, gently encouraging an upward lift through the crown of the head to decompress the spine.
Avoid pressing downward on the shoulders.
Stretch your legs.
Honor the expansive nature of the leap, allowing the hamstrings and hip flexors to unfurl with patient, steady breath.