ISCHIO-HAMBERS STRETCHING towards HANUMASANA
Sequence focused on stretching the hamstrings to move towards HANUMASANA, the King of the Apes pose. This leg posture is both a backward extension (psoas stretch) and a forward extension (hamstring stretch), the pelvis should remain neutral. This class teaches you how to straighten your legs by engaging the quadriceps and how to perform pelvic retroversion.
The back leg stretch 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 front leg stretch, the psoas, is achieved by applying pelvic retroversion.
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 thus calms our duality.
You have to take the time to get into the posture and stay there for several minutes to enjoy its benefits.
Access the annotated class sequence with posture images and join the community of teachers!