Hanumanasana~Monkey Pose/Leg Split ~ September Pose of the Month

  1. Begin by kneeling upright with your knees hip-distance apart. Rotate your thighs inward and press your shins and the tops of your feet into the floor. Do not squeeze your buttocks.
  2. Extend your right leg in front of you with your heel on the floor. Lean your torso forward and press your fingertips firmly on the floor. You can also press your hands onto yoga blocks, placed alongside each hip.
  3. Straighten your right leg, but do not lock or hyperextend your knee. Slowly begin to press your right heel forward, away from your torso. Keep rotating your right thigh inward, so your kneecap points upward, toward the ceiling. At the same time, slide your left knee back. Press the top of your left foot into the floor, or tuck your left toes for more stability.
  4. Keep your hips squared to the front of your mat and parallel to each other. Check to ensure your left leg is reaching directly behind you and is not splayed out to the side. The center of your left kneecap should be pressing on the floor.
  5. Flex your right foot, reaching your toes toward the ceiling.
  6. If you are comfortable and stable here, then bring your torso upright. Place your hands at your chest in prayer position (Anjali Mudra [link]), or reach your arms straight up to the ceiling. Gaze softly at the horizon.
  7. Hold for up to one minute. To release, press your hands firmly into the floor. Let your right leg drop open slightly as you gently draw your right heel and back leg toward your torso. Return to your starting position. Repeat the pose with the left leg in front for the same amount of time.

 

 

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