10 Days To Hanumanasana

Photo:  Kate in Hanumanasana (Monkey Pose) August 10th 2016

Someone (although not sure exactly who) said: “anything you can imagine is possible.”

Lately I’ve been imagining that I can do a full-fledged Hanumanasana.  Yet, never in my life have I been able to do a split of any of kind.  So this week I decided to write a yoga sequence with Hanumanasana as the peak posture.  Two days ago when I wrote the sequence, I held onto the imagination that as I repeated the sequence over and over again for the next 3 hours, I would eventually make it into the full posture that day.  After all that is the goal, to write sequences with peak postures that my students can actually achieve in class.  Well, not so much.

The photo above was taken last night 8/10/2016 as my “before” picture.  I will practice the sequence below for 30 minutes a day for 10 days straight and report back to you.  Feel free to play along by taking a before picture and then adding this sequence to your own practice and report back to me.

Namaste.

10 Day Hanumanasana Sequence: (scroll down for a version with cues)

 

Start in Downward Facing Dog
Inhale: Right Leg High, bend knee, to Rockstar – Hold for two breaths
Exhale: Right Hand Back to Mat
Inhale:  Right Leg High (square hips with mat)
Exhale:  Low Lunge
Inhale:  Warrior I
Exhale:  Release hands to back for hand-bind
Inhale: Chest Expansion with hand-bind.
Exhale: Humble Warrior (hold 2-3 breaths)
Inhale: Crescent Lunge
Exhale: Standing Splits (switch legs, Left leg high, drop, Right leg high, drop Left Leg high, hold 2-3 breaths each leg pointing toes up, walk hands back to right leg)
Exhale: Low Lunge, Left foot drops back
Inhale: Horizon Backbend (R Side) hold 2-3 breaths
Exhale: Low Lunge, walk hands to center of the left side of your mat, wide leg forward fold.
Inhale: Rise, walk hands to the back of the mat
Exhale:  Low lunge, back of mat
Inhale: Horizon Backbend (L Side) hold 2-3 breaths
Exhale: Walk hands back to the top of your mat.
Inhale: Right Leg High
Exhale: Kneeling Warrior to Half Split, hold for 7-10 breaths
Inhale: Your Right Leg High (come back through Kneeling Warrior)
Exhale: Half-Pidgeon Pose, hands to heart, shoulders for hips. hold for 7-10 breaths
Inhale:  Quad Stretch / Mermaid Pose. Hold for 5-7 breaths. Slowly release.
Inhale: Your Right Leg high
Exhale:  Full Split,  Hold for 7-10 breaths.

Repeat on Left Side.  And then twice more on each side.

 

10 Day Hanumanasana Sequence: (with cues)

Start in Downward Facing Dog

Inhale: Right Leg High, bend knee to open hip to Rockstar – Hold for two breaths

Exhale: Right Hand Back to Mat

Inhale: Right Leg High (square hips with mat)

Exhale: Low Lunge

Inhale: Warrior I

Exhale: Release hands to back for hand-bind

Inhale: Draw hands down Left thigh lift through chest, send gaze up for a chest expansion

Exhale: Humble Warrior, Right shoulder to inside of Right knee, relax neck, hold 3 breaths

Inhale: Rise up, Crescent Lunge, Press hips forward reach up

Exhale: Standing Splits (switch legs, Left leg high, drop, Right leg high, drop Left Leg high, hold 2-3 breaths each leg pointing toes up, walk hands back to right leg)

Exhale: Low Lunge, Left foot drops back

Inhale: Horizon Backbend, press into Left palm, roll onto knife edges of both feet, send Right arm back, follow with gaze, bringing arch and lift to upper back and lifting up your hips.

Exhale: Low Lunge, Right Hand comes, down, walk your hands to center of the left side of your mat, straighten both knees for a wide-legged forward fold. Shift weight into toes

Inhale: Rise, walk hands to the back of the mat

Exhale: Low lunge, back of mat

Inhale: Horizon Backbend (L Side), press into Right palm, roll onto knife edges of both feet, send Left arm back, follow with gaze, bringing arch and lift to upper back and lifting up your hips.

Exhale: Hand down, walk hands back to the top of your mat.

Inhale: Right Leg High

Exhale: Kneeling Warrior to Half Split, Keep your Left Hip stacked over your Left Knee as you extend your heel forward, hold for 7-10 breaths, pressing your chest forward and pointing your toes up.

Inhale: Your Right Leg High (come back through Kneeling Warrior)

Exhale: Half-Pidgeon Pose. Parallel your Right Chin with the top of your mat, then use your hands to peel yourself up and hold for 7-10 breaths, bringing your hands to heart center if possible or use blocks to keep your shoulders stacked over your hips.

Inhale: Quad Stretch / Mermaid Pose. Pull your left heel into your glute, and then if able to hook your foot into your elbow crease reach behind the back of your head with your Right Hand to catch your left hand and then square your shoulders towards the front of your mat. Hold for 5-7 breaths. Slowly release.

Inhale: Your Right Leg high (use your hand to push yourself up and curl your left toes under)

Exhale: Full Split, drop into Kneeling Warrior but this time extend both legs out as far as you can, USE BLOCKS (either to balance on each side or place them under your front leg for support. Keep your Right leg fully extended, and keep your shoulders over your hips. Hold for 7-10 breaths.

Repeat on Left Side.

 

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