Hanumanasana

(SPLITS)

HOW TO PERFORM

• From Downward Facing Dog, step your right foot forwards and through. Press your legs and hips to the ground, initially keeping your weight in the hands as you do.

• Once the legs and hips rest comfortably on the ground, you can release the hands bringing them to Anjali mudra at the chest, or nally they can be raised overhead.

• Aim to breathe freely, a sign that you are performing this asana e ectively. • When you are nished holding Hanumanasana, push through the hands to lift your hips and create enough space to swing the right leg back to Downward Facing Dog.

• Repeat on the left side.

MODIFICATIONS

• If the hips don’t reach the oor, modify by sitting on a block or rolled up blanket for support.
• If the hips aren’t square and the back leg is rolling out, modify by tucking the back toes under.

BENEFITS

• Relieves sciatica.
• Stretches the hamstrings, hips, and groin.

CONTRAINDICATIONS

• Hamstrings, hips, or groin injuries.
• SI Joint Injury – keep the back toes tucked under to avoid excess strain across this joint.