An extract on #hanumanasana
The name comes from the Sanskrit words Hanuman (a divine entity in Hinduism who resembles a monkey) and asana (posture), and commemorates the giant leap made by Hanuman to reach the Lankan islands from the mainland of India.
The yogi pushes one leg forward and one leg backwards until they are in the splits position. Once the yogi has moved the legs into position, there are several variations of arm and upper body position including Ajali Mudr.
Starting from a lunge, bring down the back knee.
Raise the arms forwards and up.
The same as version 1, but with the back knee elevated and extended with back foot in dorsiflexion (toes tucked, heel lifted).
Use of bandhas increase the stability of the body in this asana. Both mula bandha (root lock) and uddiyana bandha (abdominal lock) may be engaged. This combination creates an axial extension in the spine which assists in supporting in the torso as the chest is brought up and back. A "sternal crunch" can be substituted for the bandhas here, also creating axial extension and helping draw the psoas major into a deeper stretch.
Stretches the hip flexors namely the iliopsoas, rectus femoris and sartorius.
Releases tension in the rear of the hips (glutes, piriformis) which may relieve sciatica.
Strengthens supporting muscles for the knees.
Builds mental focus.