Ardha Hanumanasana: Half Front Splits Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | 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
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Urdhva Mukha Svanasana: Upward Facing Dog Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Urdhva mukha svanasana (OORD-vah MOO-kah shvon-AHS-anna) is a challenging backbend commonly seen as part of the transition series in vinyasa yoga.
Philosophy + Origin
The Mahabharata tells a story about a loyal dog who accompanies Yudhishthira, one of the five Pandava brothers, to the gates of heaven. Lord Indra greets the pair at the gates, but tells Yudhishthira that the dog is not allowed into heaven. Upon hearing this, the brother argues for the sake of the dog, telling Lord Indra of its devotion and loyalty. Yudhishthira says that because the dog has been so loyal to him, he will return that loyalty. At this moment, the dog is revealed to be Dharma, and Yudhisthira and his loyal companion are welcomed joyously into heaven. When practicing upward facing dog, remind yourself of the loyalty and dedication you have to your practice and showing up each day in your life. Persistence is always rewarded.
