Hanumanasana| Spagaat Houding | Split Pose

  • Stretches hips, quadriceps & hamstrings.

  • Opens hips & chest.

Contraindications
  • hip complaints

  • knee problems

GETTING INTO THE POSE
  • From a kneeling position on all fours, step the right leg forward between the hands.

  • Bring the weight forward until the front knee is above the front ankle.

  • Keep the back straight.

  • Sitting bones go towards the mat, you can feel the lower abdomen tighten.

  • Slowly step the front foot forward a little and the back foot a little back until you are in a full split or as far as you can safely go. It can be nice to put a block on both sides here to push into with your hands.

  • Sternum goes forward and up.

  • Hips stay next to each other. Bring the right hip back slightly and the left hip slightly forward to keep them in line.

  • Legs are active!

  • Make sure that the legs are not rotated but the back knee is pointing directly towards the mat and the front knee is straight up, this also applies to the feet.

  • The weight is evenly distributed over the front and back leg.

  • Raise the hands.

  • Gaze towards the thumbs.

BREATH
  • Inhale: make length between the front and back toes & between the sit bones and fingertips.

  • Exhale: come deeper into the pose.

GETTING OUT OF THE POSE
  • Exhale: Place the hands back on the mat and push yourself up slightly.

  • Inhale: Gently bend the front leg and step it back to the back.

PREPARATORY POSES
SUBSEQUENT POSES
  • -

REPLACEMENT POSES
  • Anjaneyasana | Half cobra