August 30, 2018

A few weeks ago, I invited a small group of teachers for an intimate exploration of Hanumasana, the front -back splits. The practice sequence ended up being so effective in that we all got deeper into the pose than before, that I want to share it. 

May the sequence further your forays in the pose. Please let me know if you have any questions about the poses and enjoy!

(hold each pose as you like; suggested minimum of 5 breaths and maximum 20 breaths)

• Vajrasana calf smashing (using a folded or rolled blanket behind the knees while sitting on the heels) 

• • position 1 - blanket right at back of knees and thumbs hooked overhead 
  • position 2 - blanket at middle of calves and hands in Namaskar (prayer position) overhead 
  • position 3 - blanket at bottom of calves and gomukhasana arms (no belt and rapidly shifting sides without holding arm position)
     
• Adho Mukha Svanasana (AMS) dog pose  - low lunge (back knee down) - AMS - pigeon prep - AMS - pigeon prep looking over shoulder opposite to front knee
   
• Surya Namaskar A - 5X with Bhujangasana instead of Urdhva Mukha Svanasana 
• Uttanasana - Padangustasana - Padahastasana 
• Supta Padangustasana 1 (just , 3 (leg to side) and 4 (leg crossed over body)
• Supta Padangustasana 1 variation - hips on block at lowest height, belt loop around ball of foot, arms overhead holding belt and arms bringing leg toward chest 
• Virabhadrasana 1 - belt looped around top of back leg thigh with end of belt on inner thigh side of leg, hold belt overhead and use arms to lift thighbone up 
• Vira 1 - no belt
• Parvritta Trikonasana 
• AMS
   
• Baddha Konasana 
• AMS - low lunge - AMS - Eka Pada Bhekasana - AMS low lunge + back leg in Bhekasana 
• Ustrasana 
• Pigeon prep with back leg in Bhekasana 
• Ustrasana
   
• Vamadevasana 2X
• Hanumanasana 3X
• Cross-legged forward bend or Gomukhasana legs forward bend or Viparita Karani (legs up the wall)
   
• Savasana