Asana Insight
Pose of the Month: Hanumanasana (Split Pose)
Hanumanasana (the split pose) is a challenging pose because it asks the body to do two seemingly incompatible things at once: a forward bend and a back bend. Observe the photo above. If you focus on the front half of the pose, it appears that the pelvis and front leg are in a forward bend (note pelvis and lower spine titling to the front leg). If you focus on the back half of the pose, it appears that spine, pelvis, and back leg are in a back bend. Which is true? Both, of course. When the two actions are perfectly balanced, the pose becomes rooted and secure.
Hanumanasana teaches us to embody contradiction. The pose physically represents the key yogic idea of union: recognizing that all opposites are contained in every moment, every event, and every person.
Approach the split pose with this idea in mind. Instead of simply trying to work the legs as far apart from each other as possible, think of this pose as the collaboration of the two legs to achieve the two opposing actions. Prepare for the pose with deep forward bends for the front leg and backbends for the back leg. All forward bends will release the hamstrings and gluteus; choose backbends that emphasize the release of the psoass and quadriceps. For example: lunges, natarajasana (dancer's pose), and supta virasana (reclining hero's pose).
An excellent preparation for the full split pose is to begin in a basic lunge and then shift the hips back, until the front leg is straight (forward bending) and the back leg is bent. Shift forward and back, in and out of the lunge and forward bend, until the two actions begin to feel complementary. At this point you can slide the front leg and back leg as straight as possible, approaching the full split pose.
When both actions are equal, the pose becomes grounded and balanced. Once balanced in hanumanasana, it may be possible to take variations of the pose, such as the one shown in the photo above. The photo above demonstrates an emphasis of the backbending action; you can explore the forward bending action simply by folding the torso over the front leg.
Explore Previous Poses of the Month in Asana Insight