Front Splits Pose – Hanumanasana

Benefits: This pose increases flexibility in the hamstrings, hip-flexors, abductors, adductors, quadriceps and calf muscles. It strengthens the buttocks, quadriceps, hamstrings and calves. The pelvic region is also stretched, toned and flushed with a fresh supply of blood, keeping the reproductive organs healthy.

Step by Step Instructions:

Begin by kneeling in vajrasana with your hands on your thighs.

Inhale and lean forward, while placing your hands mindfully on the mat.
Tuck your toes underneath and stretch back to downward facing dog.

Inhale and step your right foot forward in between your hands. Bring your
left knee on the floor, descending your sacrum allowing your left hip flexors to open.

Bring your buttocks back towards your left heel, straightening your right leg.

Using your hands for support, slide your right heel away from you. As you
do this keep moving your right hip back and your left hip forward so
that your hip bones stay parallel to one another. Eventually your
hips will come on to the floor, with both your legs straight.

Breathe here, allowing your body to settle into the pose.

Inhale and stretch your arms above your head.

Roll both thighs inward, so your sacrum is broad. Move your right hip
back and your left hip forwards, so that your hip bones are as
parallel to one another as much as possible. Engage your lower
abdominals, lift your chest and stretch your fingertips skyward.

Bring your hands down by your hips. Use your hands to lift your pelvis and
bring your right leg back underneath you. Tuck your toes underneath
and stretch back to downward facing dog.

Exhale and step your left leg forward in between your hands, bring your
right knee on to the floor, bringing your pelvis underneath you.

Exhale, stretch your buttocks backwards and using your hands, slowly slide
your left heel away from you until your legs are straight. Keep your
hip bones parallel to one another as you do this. Once your hips are
on the floor and you feel balanced, bring your palms together in
prayer position at your heart centre.

Breathe here, allowing your hips to open. Inhale your hands above your head.

Bring your hands down by your hips. Use your hands to lift your pelvis and
bring your left leg back underneath you. Tuck your toes underneath
and stretch back to downward facing dog.

Inhale, bend your knees and come to sitting on your heels in vajrasana
with your hands on your thighs.

Level: 10
Props required: Not Required
Movement Type: Seated
Sub Movement Type-A: Hips
Sub Movement Type-B: Hamstrings
Main Anatomical Focus: Hamstrings
Secondary Anatomical Focus: Hip Flexors
Physiological Focus: Circulatory System, Reproductive System, Respiratory System

Therapeutic Focus: Fertility Issues, Sciatic Pain

Contraindications:Do not practise this movement if you have a hamstring or a groin injury.

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