#hanumanpose

(via Yoga Sequence to Splits | Yoga Splits Youtube | Hanuman Pose)

Next in the sequence toward Hanumanasana is Downdog Splits or 3-Legged Dog at the wall. To take the pose, start in Downward-Facing Dog with the heels just a couple inches up the wall. The toes will still be on the floor, but the soles of the feet do not need to touch the wall. As always, bend the knees as necessary. Engage the inner hands by rolling the outer hands toward the inner hands while still widening the collarbones. Imagine touching the sitbones to the wall. On an inhale, lift one leg up the wall. If this is not possible and the shoulders move forward toward the wrists, take the entire pose forward until the top foot can comfortable lift and rest on the wall, and bend the bottom knee as necessary. Turn the hip of the top leg down so that the pelvis, top knee and top toes face the floor. Continue to press away from the hands. Stay and breathe, then switch sides. #detailanddepth #downdogsplits #3leggeddog #hanumanasana #hanumanpose #yoga #yogatherapy #yogaeverydamnday #alignmentyoga #practiceandalliscoming #practicedaily #yogapractice #iyengaryoga #iyengar#yogaforeverybody #fitfluential #instayoga #yogateacher #yogagirl #yogagram #silverlake

Staying at the wall, we begin our more obvious prep for hanumanasana. For stability in the hips, keep one foot on the wall with the knee at 90 degrees or so. Because the leg is against the wall and the knee is within plain sight, it will be easy to notice if the knee widens and the adductors disengage as the top leg draws in. Take a strap around the other foot with the tail of the strap under the head and neck. Use the arm to the side to gently pull on the belt. Spread the toes and press the foot back up into the strap. Alternate between trying to kick the top foot back toward the wall to engage the hamstrings, and contracting the quadriceps as you stretch and relax the hamstring. Continue to draw the leg in and down, this time in a state of co-contraction of both quadriceps and hamstrings. Keep the chest broad and shoulders down the back. Stay and breathe. Props by @halfmoon_yoga #suptapadangustasana #hanumanasana #hanumanpose #yoga #yogatherapy #yogaeverydamnday #alignmentyoga #practiceandalliscoming #practicedaily #yogapractice #iyengaryoga #iyengar#yogaforeverybody #fitfluential #instayoga #yogateacher #yogagirl #yogagram #silverlake

The next pose to try is figure 4 at the wall. Even though there is no external rotation of the hips in hanumanasana, I find this orientation of the legs and hips helpful before serious hip flexion and extension. It also provides a sense of space across the width of the hips. To take this pose, place the outer ankle of the left leg against the right thigh. Keep the foot engaged and active without letting the inner foot roll back. Take the second foot to the wall as high or low as you can while comfortably stretching the hip of the other leg. Take several breaths here with the hand pushing the top of the thigh forward to keep both sitbones equally against 2 blocks at the wall, and the waist long. To increase the intensity, press the outer ankle into the thigh and lift the heel away from the wall. Stay and breathe. #figure4pose #hanumanasana #hanumanpose #yoga #yogatherapy #yogaeverydamnday #alignmentyoga #practiceandalliscoming #practicedaily #yogapractice #iyengaryoga #iyengar#yogaforeverybody #fitfluential #instayoga #yogateacher #yogagirl #yogagram #silverlake

Hanumanasana is a complex pose because it involves intensely opening the hamstrings of the front leg as well as the hip flexors of the back leg. At the same time it is helpful to keep the quadriceps of the front leg and the hamstrings of the back leg engaged. This pose requires equal parts strength and flexibility. Begin this sequence toward hanumanasana by strengthening the hamstrings. Come onto the back with the legs belted at the mid-thighs and a block between the inner calves. Place the feet up the wall. On an inhale, lift the hips. On an exhale, slowly lower the hips without actually touching the sacrum to the floor. Continue for several rounds and breath. Then change the height of the feet so the feet can come flat on the wall with the legs straight. Try staying with the hips off the floor as well as adding movement. Outfit by @hydeyoga, Use code "ellen10" for 10% off your Hyde Yoga purchase. #hanumanasana #hanumanpose #yoga#yogatherapy #yogaeverydamnday #alignmentyoga #practiceandalliscoming #practicedaily #yogapractice #iyengaryoga #iyengar#yogaforeverybody #fitfluential #instayoga #yogateacher #yogagirl #yogagram #silverlake

DETAIL + DEPTH | A series featuring key preparations, modifications, and variations dedicated to a single pose. This week dive deep into Hanumanasana | Hanuman Pose. Use this as a resource for your own practice or teaching. Outfit by @hydeyoga, Use code "ellen10" for 10% off your Hyde Yoga purchase! #hanumanasana #hanumanpose #yoga#yogatherapy #yogaeverydamnday #alignmentyoga #practiceandalliscoming #practicedaily #yogapractice #iyengaryoga #iyengar#yogaforeverybody #fitfluential #instayoga #yogateacher #yogagirl #yogagram #silverlake