hanumanasana-vinyasa

HANUMANASANA VINYASA

Sequence focused on the action of the front leg to go towards HANUMASANA , the posture of the king of the monkeys. This leg posture is both a backward extension (stretching the psoas) and a forward extension (stretching the hamstring), the pelvis must remain neutral. The focus of this sequence is to pull the front leg into the pelvis while keeping the rear leg strong so that the students keep the pelvis as far as possible from the front.

Stretching the back of the legs is always done in two opposite directions so as not to over-stretch the hamstrings and also stretch the often forgotten lower leg (calf). Instructions: Stretch the back of the leg from the bottom of the knee to the heel and from the top of the knee to the ischium. The stretch of the front of the legs, the psoas, is obtained by applying the retroversion of the pelvis .

This physically demanding posture stimulates the mula bandha and tones all the muscles of the lower back and legs and strengthens their joints (toes, ankles, knees, pelvis). At the mental level, it creates a state of calm and self-confidence and helps us focus by circulating energy in both directions and therefore calms our duality .

You have to take the time to get into the posture and stay there for several minutes to enjoy its benefits.

SEQUENCE

VIRASANA on brick

        - Songs Om

- establishment of breathing Ujjayi

GOMUKHASANA LEGS (R / L) Beginners basin supported

FORWARD EXTENSION

URDHVA HASTA GOMUKHASANA LEGS

        PARIVRTTA GOMUKHASANA LEGS (R / L)

        - Hand on the opposite knee + opposite hand behind the buttock

DANDASANA Beginners: supported pelvis

URDHVA HASTA DANDASANA

PARIVRTTA DANDASANA

PURVOTTANASANA bent legs + brick between the thighs

LOLASANA stretched legs

- (release the brick) slide the pelvis between the hands without touching the ground + lift one leg (R / L)

TABLE POSE on 2 supports (R / L)

        - stretch 1 arm + the opposite leg parallel to the ground

        - bring the knee to the elbow / elbow to the knee by rounding the back 3x

TABLE POSE on 2 supports (R / L)

- grab the ankle with the opposite hand

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