ASANA of the week: HANUMANASANA

One of the most sought after postures of yoga is the SPLITS (aka Hanumanasana)! Although being able to do a full split will not necessarily make you a better person or improve your life in any way,  working on split preps will open up your hamstrings more, which will increase your hip mobility and release some lower back tension. Lets get right into it!

1. GENTLE PYRAMID POSE
Step one foot back (feet about a meter or 3 feet apart). Front foot facing forward at 12o'clock direction, back foot angled forward at about 1 or 2 o'clock direction. Lengthen your spine and gently place your hands on your front thigh or shin, look forward, take 5-10 deep breathes, and smile! 

2. DEEP PYRAMID POSE
If you feel ready for a deeper stretch, continue to keep the spine long and begin to lower your nose towards your shin. This might not be possible today so don't force it. 

3. GENTLE HALF SPLITS POSE
This time, allow the back foot to step back even further, then lower the back knee to the mat. Front leg should as straight as possible with toes pointing upward and hips should be directly above the back knee with the back knee bent. Keep the spine straight, bring your fingertips to the ground, look forward, and smile. Stay for 5-10 deep breathes. 

4. DEEP HALF SPLITS POSE
If you'd like to deepen into this posture, you can begin to walk your fingertips forward and lower your nose towards your shin while trying to maintain length in the spine. Keep the hips over the back knee, stay for 5-10 deep breathes. 

5. GENTLE SPLITS POSE
Begin to slide the front heel forward as much as you can while facing forward with your upper body. Some people will start to open their hips and chest to the side but try to avoid that and keep your hips squared even if that means not being able to get low with your hips. Stay and breathe for as long as you would like. Press your hands into the ground to decrease the intensity. 

6. FULL SPLITS POSE
If and when you are ready to lower the hips to the ground, try your best to keep both legs straight and slide the front heel forward until the hips touch the mat. Continue to look forward, allow the back knee to face the ground and not turn to the side, allow front toes to point directly up into the sky. Stay, breathe, and SMILE!

REMEMBER: Please please please practice with compassion. Respect your body and its limits. Listen to your body. Find the balance between effort and ease. That is the true yoga!