Lunge to Hanumanasana: A practice of devotion
For those of you who are not yet familiar with the characters
of the Hindu epic the Ramayana, Hanuman is the semi-divine monkey warrior
who is devoted to Rama. In one of many acts of service to his master,
Hanuman jumps from Sri Lanka to the Himalaya's to get a life saving herb
from the forest to save Rama's brother, Laksmana. This pose honors that
devotion and represents the movement between two worlds.
Commonly referred to as the splits, Hanumanasana, is one of
the most challenging poses because it demands two seemingly opposite
actions in the pelvis. While one leg is moving in a forward direction,
creating a flexion in the hip, the other leg is moving backwards, causing
extension in the hip. Therefore, this asana requires flexibility in the
hamstrings, as well as the psoas and the quadriceps. Although it may
appear that flexibility is the main requirement to perform lunges and
splits, strength is a necessity in mastering these positions safely.
Taking it one step at a time: Step 1...
Puddle Jumping From table pose, step your right foot forward
between your hands so that your right ankle is slightly ahead of the
right knee and your legs are at a greater than 90 degree angle. Point
the left foot back, making sure that the toes are in line with the knee.
Rest the hands on top of the right knee to support the upward movement
of the chest and shoulders. Open the heart and imagine that Hanuman is
looking out from the center of the chest, with complete love and adoration.
Lengthen the distance from the right knee to the left knee, encouraging
the groins to open toward the floor. Try to avoid sagging in the hip
joints by pressing evenly and strongly through the inner edge of the
right foot and the top of the left foot. If you feel any compression
in the lower back, lengthen the tailbone downwards and gently contract
the core abdominal muscles.
Moving toward Step 2...
Stage 2: Island Hopping In low lunge, place a block, bolster
or blanket roll underneath the right upper thigh. Actively contract the
muscles of the legs by drawing the right toes back toward your face and
pressing the left toes into the floor. In order to maintain the openness
of the chest and heart center, rest your hands on blocks on either side
of your hips. Slowly begin to inch the right foot forwards, increasing
the angle of the groins until the right thigh comes in contact with the
block/blanket roll. Depending on the degree of flexibility of your hips,
you can add extra blocks/blankets until you feel supported. Check the
feet to see that they are extending straight forward and back, with right
toes straight up toward the ceiling and left kneecap pressing directly
on the floor.
Finally There at Step 3...
Stage 3: Trans-Oceanic Flight After much practice and patience
with the first stages of the pose, you will begin to feel increasingly
open through the thighs and groins. When you feel ready, begin to lower
the height of your block/blankets until eventually you can rest both
hands on the floor, with shoulders square and hips even. At this point,
it can be helpful to place a washcloth beneath the right heel to facilitate
the extension of the right leg. Maintaining the contraction of the hamstring
muscles, remove the props from underneath the thigh and continue opening
the legs in opposite directions. If the hips begin to tilt to the right,
you have probably reached your limit. Try to lengthen through both sides
of the waist and even out the hips and shoulders. Once you feel steady,
and the front of the left thigh has contacted the floor, bring the hands
together in prayer position above the head, celebrating your incredible
leap into the yogic life!