Ardha Hanumanasana: Half Front Splits Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Ardha hanumanasana (are-dah hah-new-mahn-AHS-ah-nah) is a big stretch for hamstrings. This pose is more approachable than full hanumanasana and strengthens the muscles needed to practice front splits safely with the correct muscles properly engaged.
Philosophy + Origin
One of the main characters of the Ramayana is Hanuman, the famous monkey god, devotee of Lord Rama, and son of Vayu (the god of wind). He is celebrated in the pose hanumanasana, which physically represents his famous “leap of faith,” taking him across the ocean from India to Sri Lanka. Ardha hanumanasana, the preparatory pose for hanumanasana, can represent the stability and strength needed to make grand, world-changing (or life-changing) gestures. Rather than only focusing on gaining flexibility, practice ardha hanumanasana to create a healthy balance of flexibility and strength. When practicing ardha hanumanasana, remind yourself of the dangers of only being flexible in life; in order to really get where you want to go, you must also be strong and stable.
ADJUSTMENTS/MODIFICATIONS:
- Use blocks under your hands to help keep the torso upright and the spine long.
- Keep your hands directly under the shoulders.
- As flexibility increases, try walking your hands down the extended leg toward the feet.
STEP-BY-STEP:
- Start in a lunge with your right foot forward and your back knee on the ground. Shift your hips back to stack over your left knee, and straighten your front leg to a place where you feel a stretch, but not strain.
- Flex your right toes toward your face so that the sole of your foot is off the mat. Place your hands directly under your shoulders, either on the floor or on blocks. Keep length in your spine, both front and back.
- Keep your right kneecap pointed directly up, with at least a small bend behind your knee to prevent hyperextension. Engage your quadriceps.
- Press down through your fingertips to keep length in the torso and engage the muscles in your belly.
- To deepen the stretch, begin to walk your hands toward your feet. As you work in the pose, focus on pulling the pinky toe of your right foot back towards your face and pressing forward with the ball of your foot right under the big toe.
- Hold the pose for up to 60 seconds before bending the front knee and returning to a lunge. Repeat on the other side.
PREPARATORY POSES:
- Crescent moon pose | Anjaneyasana
- Head to knee pose | Janu sirsasana
- Seated forward fold | Paschimottanasana
SEQUENTIAL POSES:
- Standing hand to toe pose | Utthita hasta padangusthasana
- Seated forward fold | Paschimottanasana
- Wide-angle seated forward bend | Upavistha konasana
COUNTER POSES:
- Bridge pose | Setu bandhasana
- Happy baby | Ananda balasana
SANSKRIT:
- Ardha = Half
- Hanuman = The monkey god
- Asana = Pose
PHYSICAL BENEFITS:
- Stretches hamstrings
- Preparation for hanumanasana
- Can increase awareness and stability through the pelvis
ENERGETIC BENEFITS:
- Thought to encourage patience and devotion
Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.
About the Author
Hanumanasana: Front Splits Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Hanumanasana (hah-new-mahn-AHS-ah-nah) honors the great leap made by Hanuman, the famous monkey god from the Ramayana, across the ocean from India to the mountains of Sri Lanka. Front splits pose demands flexibility, strength, and stability.
Philosophy + Origin
More than just an incredible leap, Hanuman is remembered, celebrated, and worshiped because of his great devotion and courage. To be devoted, one must be bold enough to stand firmly in their beliefs, selflessly serving others and putting others’ needs above their own.
Because of its physical demands, it’s easy to get caught up in “achieving” the outward appearance of the posture. As such, it’s important to keep your ego in check as you dedicate yourself to the posture. Above all, invite kindness and selflessness to flow freely from the posture. As you practice, ask yourself how you can embody Hanuman’s devotion both in your physical yoga practice and your everyday life.
