Wednesday Workout: Hanuman-Style

Increase the difficulty of Hanumanasana by sitting up straight, arms overhead and gazing up with your drishti (focus) to improve balance and concentration.

This week we focused on opening up a variety of muscle groups including: the hip flexors, hamstrings, gluteal, and calf in order to work into Hanumanasana, also known as the monkey pose or more commonly as the splits, The great thing about hanumanasana is that in addition to improving flexibility, it helps increase blood circulation in the hips and legs, which helps improve overall health, recovery and energy in the lower extremities. Plus, if you lift your arms overhead, you strengthen the muscles in the spine, arm, and core.

This entire flow sequence is designed to help prepare our bodies for hanumanasana. So, if your goal is to achieve this pose with ease, try working on this sequence at home, Enjoy yogis!
           Namaste.
​                     - Ann

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CAUTION: Avoid this asana if you suffer from a slipped disc, sciatica, hernia, and/or dislocation of the hip joint.

​Warm Up​

• Supta Baddha Konasana (Reclined Butterfly)
• Ananda Balasana (Happy Baby)
• Supta Padangustasana (Reclined Hand-to-Bigtoe A, B, C)
• Virasana (Hero)
• Supta Virasana (Reclined Hero)
• Paschimottanasana (Forward Fold)
• Janu Sirsasana (Head to Knee)
• Upavistha Konasana (Seated wide-legged fold)
• Agnistambhasana (Firelog)

Key Prepping Poses​​

• Trikonasana (Triangle)
• Parivrtta Trikonasana (Revolved Triangle)
• Ardha Chandrasana (Half Moon)
• Parsvottanasana (Pyramid)
• Prasarita Padottanasana (Standing Wide Leg Fold)
• Anjaneyasana  (Low lunge)
• Utthan Pristhasana (Lizard)
• Ardha Kapotasana (Half Pigeon)
• Ardha Hanumanasana (Half Split)

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Did you know? Hanumanasana also strengthens two chakras: Muladhara and Svadisthana. ​

​The Muladhara Cakra, also know as the root chakra, is located at the base of the spine. It is the first cakra and deals with our foundational needs for survival: food, security and shelter. Hanumanasana grounds us, bringing us closer to Mother Earth.

The Svadisthana, or second/sacral chakra, is located at the lower belly and inner pelvis. It is associated with water, flow, flexibility, and fun. Hanumanasana cultivates the relationship between yourself and others, allowing you to build healthy relationships and release repressed emotions.

Want to know more of the science behind the pose? Check out this article at The Daily Bandha about Hanumanasana.

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