Splits Pose – Hanumanasana (Intermediate to Advanced)

Hanumanasana Meaning

Hanumanasana, also known as Monkey Pose or Splits, is a yoga posture deeply rooted in Hindu mythology and spirituality. The name “Hanumanasana” is derived from Sanskrit, where “Hanuman” refers to Lord Hanuman, a revered deity in Hinduism known for his unwavering devotion and incredible leaps of strength, and “asana” means “pose” or “posture.” In this asana, the practitioner extends their legs wide apart, one in front and the other behind, with the pelvis squared toward the front.

Hanumanasana symbolizes devotion, courage, and the willingness to overcome obstacles. It is named after Lord Hanuman’s giant leap from the southern tip of India to the island of Lanka, as described in the Hindu epic Ramayana. Hanumanasana encourages practitioners to stretch their limits, both physically and spiritually, as they work towards achieving the full expression of the pose. It represents the potential for inner growth, self-discovery, and the ability to conquer challenges, just as Lord Hanuman overcame great obstacles to serve his divine purpose. Practicing Hanumanasana inspires individuals to embody his qualities of fearlessness, devotion, and unshakable determination.

Strengths and Benefits Splits Pose Hanumanasana

Exploring the Strengths and Benefits of Splits Pose Hanumanasana, allows us to uncover the incredible advantages this yoga posture offers. By delving into the advantages it brings to both body and mind, you’ll gain a deeper understanding of why this pose is a valuable addition to your yoga practice

1. Enhanced Flexibility: Hanumanasana significantly improves hip, hamstring, and groin flexibility, making it an excellent tool for athletes and yogis alike.
2. Strengthened Core: The pose engages the core muscles, contributing to better posture and overall core strength.
3. Balanced Mind: Finding stability in this pose requires focus and patience, which can help cultivate mental balance.

How to do Splits Pose Hanumanasana

Learning How to do Splits Pose Hanumanasana, is an exciting journey that requires patience and dedication. We will provide you with a detailed step-by-step guide to help you achieve proper alignment and form in this challenging yet rewarding yoga posture. Whether you’re a beginner or seeking to deepen your practice, mastering Hanumanasana can unlock new levels of flexibility and grace.

1. Preparation: Start in a kneeling position, one leg extended forward, and the other folded under your body.
2. Slow Extension: Gradually slide your extended leg forward, keeping both feet flexed. Maintain alignment, with your hips square.
3. Lower with Control: As you extend, gently lower your pelvis toward the ground, making sure to move mindfully and avoid overstretching.
4. Hands for Support: Place your hands on the floor beside your hips, using them for support to maintain balance.
5. Breathe and Hold: Stay in this position, breathing deeply and focusing on aligning your body.
6. Mindful Exit: To exit the pose, engage your core, and lift your pelvis slightly. Slowly draw your extended leg back, returning to a kneeling position.

Difficulty Level Splits Pose Hanumanasana

Splits Pose Hanumanasana falls within the intermediate to advanced spectrum due to its significant demands on flexibility and strength. Consistent practice, patience, and proper warm-ups are key to progress safely in this asana. Modify with props or seek guidance from a yoga instructor if you’re working towards this challenging pose.

Tips for Deeper Practise Splits Pose Hanumanasana

For a more profound experience in the Intermediate to Advanced Splits Pose Hanumanasana, consider these tips to enhance your practice. Explore elements like yoga music, preparatory poses, alternative variations, healing crystals, and a personal altar to deepen your session, fostering increased mindfulness and tranquility in your practice.

Preparatory Poses Splits Pose Hanumanasana

These preparatory poses target the key areas—hip flexors, hamstrings, and hip opening—needed for Splits Pose Hanumanasana. Consistent practice of these poses, along with patience and dedication, will help you progress towards achieving the full splits. Remember to warm up before attempting Hanumanasana and use props or support as needed to avoid overstretching or straining.

• Low Lunge (Anjaneyasana): Low Lunge is an excellent preparatory pose for Hanumanasana as it helps open the hip flexors and stretch the hamstrings, both of which are essential for the full splits.Start in a lunge position with one foot forward and the other extended back. Lower your hips towards the ground and keep the back leg straight or with the knee on the mat. Gradually work on deepening the stretch in the hip flexors and hamstrings. Regular practice will increase hip and hamstring flexibility.
• Pyramid Pose (Parsvottanasana): Pyramid Pose is another forward fold that intensifies the hamstring stretch, which is crucial for achieving Hanumanasana. Stand with one foot forward and the other foot extended back, about three to four feet apart. Keep both legs straight and hinge at the hips to fold forward. Try to bring your hands to the floor or hold onto your shins. Focus on maintaining a long spine and a deep stretch in the hamstrings.
• Pigeon Pose (Eka Pada Rajakapotasana): Pigeon Pose helps open the hips and stretches the hip flexors and outer thighs, preparing you for the hip opening required in Hanumanasana. Begin in a plank position, then bring one knee forward towards your hands, angling it outward to the side. Extend the opposite leg straight behind you. Lower your hips towards the ground, feeling a stretch in the hip of the extended leg. You can modify the intensity by adjusting the angle of the front leg.

Alternative Poses Splits Pose Hanumanasana

These alternative poses offer variations and modifications for those working towards Hanumanasana. It’s essential to choose the variation that suits your current level of flexibility and strength while maintaining proper alignment and avoiding overstretching. Regular practice and patience are key to progressing toward the full Splits Pose.

• Half Splits Pose (Ardha Hanumanasana): Half Splits Pose is a stepping stone toward the full splits, allowing you to focus on hamstring flexibility and alignment before attempting the full expression of Hanumanasana. Start in a low lunge with one foot forward and the other extended back. Gradually straighten the front leg while keeping your hips squared and your toes flexed. Lower your chest toward the extended leg. Use yoga props under your hands or blocks to support your upper body if needed. This pose helps improve hamstring flexibility and alignment.
• Supported Splits Pose (Hanumanasana with Props): Using props in Hanumanasana can provide support and help you work on your flexibility and alignment safely. Place yoga blocks or bolsters under your hands for support as you practice Hanumanasana. This can reduce the demand on flexibility and allow you to work on balance and alignment. Gradually decrease the height of the props as you become more comfortable.
• Supported Splits Pose (Hanumanasana with Props): Using props in Hanumanasana can provide support and help you work on your flexibility and alignment safely. Place yoga blocks or bolsters under your hands for support as you practice Hanumanasana. This can reduce the demand on flexibility and allow you to work on balance and alignment. Gradually decrease the height of the props as you become more comfortable.

Final Thoughts

In the journey of yoga, Splits Pose Hanumanasana embodies the intersection of physical prowess and spiritual significance. Rooted in devotion and strength, this pose challenges you to push your physical boundaries while fostering mental equilibrium. Like Lord Hanuman’s unwavering dedication, your practice of Hanumanasana can be a testament to your commitment to self-discovery and inner strength. As you explore this asana, remember that it’s not just about mastering a physical posture; it’s a path to greater self-awareness and balance in both body and spirit.