Hanumanasana Hints

Hanumanasana Hints

splits

HANUMANASANA HINTS

Applying intelligent techniques to a posture like Hanumanasana is crucial—simply hoping for the best is definitely not the way to go! That mindset leaves us vulnerable to injury. Hanumanasana is also the type of pose that can be quite intimidating if we don’t have a lot of experience with it. Go slowly and use the techniques Matt demonstrates in today’s video, which offer a safe path to explore the variations and methods that feel right in our own bodies. The Hanumanasana “hints” provided help us understand what’s required physically. Through the techniques, we gain a grasp of what muscles are being engaged, when to engage them, and when to lean into expansion. Extension and expansion are the nature of the posture, but it is also rooted in stability and strength.

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THE 4 VITAL ACTIONS FOR THE HIPS

There are 4 main actions that help us prepare for Hanumanasana. They help activate the muscles that surround the hips. Strengthening is in fact what will ultimately inform our capacity for increased hip mobility. The actions will also influence what we experience in regard to flexibility in areas like the adductors, abductors, quadriceps, and hamstrings.

Here are the 4 main main actions Matt outlines:

  1. Squeezing in
  2. Expanding out
  3. Rotating in 
  4. Rotating out 

In the video clip, we see how these actions are applied to the variations and drills.

WATCH THE VIDEO

HANUMANASANA PREPARATION: FOOLPROOF PREPARATION FOR THE HIPS

LIZARD ROTATIONS

The Lizard Pose variation offered today is rich in technique. Matt demonstrates a quadricep activation in the back leg while rotating inward and outward with the front leg. This provides an opportunity to exercise control within these movements. There’s also an element of squeezing in in order to remain balanced, especially if we plantarflex (point) the back foot.

After this strengthening, we move towards stretching and a degree of expansion. This is an example of what was discussed in our recent blog post, Postpone the Stretch Sensation. After training the body to understand that it is safe, through strengthening, we can then be more free to lengthen.  

After the Lizard rotations in preparation for Hanumanasana, Matt then opens up the posture by bowing his torso further away from his front leg and then taking hold of his back foot to stretch the quadriceps in the back leg.

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BOLSTER SUPPORT

Now we actually get into the shape of Hanumanasana with the use of props. As always, there are options. Matt demonstrates with a bolster and two blocks; he also mentions that using sturdy chairs in the place of yoga blocks is totally acceptable. This is where the discernment to use what works best for ourselves as individuals is key.

Again, we start with control and contraction. Matt begins by pulling inward—pressing both the heel of the front foot and the back knee or back foot down while pulling them towards one another. He then layers on first an inward rotation of the front thigh to activate the adductor muscles, then he rotates the front thigh outwards to target the back inner thighs, front outer hamstrings, and gluteus muscles. Following these strengthening actions, stretching and lengthening are the next steps.

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THERE’S NO RUSH

Here comes the expansion. In this Hanumanasana drill, we put on socks to slide our feet on a slippery floor. 

Although we are experimenting with more depth, it’s imperative that we go slow with the amount of expansion. We know that we remain in control of the freedom in this drill when we can still engage and draw the legs back in towards one another as we alternate on each side. If we are unable to do this, Matt advises that we shorten the distance between the legs. There’s absolutely no rush. This is our opportunity to tap into the more controlled techniques previously explored. This is the foolproof preparation for Hanumanasana.

The waitlist for Matt’s upcoming online course The Pose Factory is open. You won’t want to miss more details about the techniques that unlock postures like Hanumanasana.

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Article by Trish Curling

Video Extracted From: The Splits Immersion 

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ONLINE ANATOMY COURSE

  • Accessible, exciting, and easy to learn
  • Anatomy and biomechanics for yoga
  • Appropriate for both teachers and students
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  • Learn how to avoid common injuries
  • Caters to all levels with modifications and props
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Hips & Hanumanasana

Hips & Hanumanasana

splits

HIPS & HANUMANASANA

What a posture! Hanumanasana is such a beautiful expression of what is possible in our physical yoga practice. However, it’s not about “achieving” Hanumanasana but about the exploration of what is possible in terms of hip mobility and what we learn from the preparation for the posture. 

When we practice with Matt, we learn about the “4 quadrants of the hips.” Some areas of the hips may receive more attention than others, so it’s vital we pay attention to all areas. This will allow us to boost our ability to attain better hip mobility overall. The four quadrants are the following: 

  1. Front: hip flexors and quadriceps
  2. Back: buttock muscles (gluteus maximus and piriformis)
  3. Inside: adductors (longus, brevis, magnus)
  4. Outside: abductors (gluteus minimus, medius, and TFL)

When we understand what they are, we can focus on what to do. Strengthening (“the squeeze”) will ultimately allow us to expand, that is, increase flexibility in Hanumanasana.

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2-HOUR LIVESTREAM WORKSHOP!

  • Technique-infused 2-hour workshop
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  • Inner thigh & outer hip flexibility
  • Increase active range of motion of the hips and pelvic movements
  • Learn anatomy of the hips as you practice
  • Strengthen the muscles for optimal balance
  • Postural focus: Flying Pigeon and Lotus Pose
  • Injury awareness: Avoiding knee & low-back strain/pain/compression
  • Use anatomy knowledge to debunk popular alignment
  • Skillfully guided sequence by the founder of Chromatic Yoga, Matt Giordano
  • LIVESTREAM DATE: March 30th at 10am Eastern Time (NYC Timezone)
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HIP & PELVIC DRILLS

Crescent Pose with Pelvic Articulations

In the video, Matt layers in movements of the pelvis with a facilitated stretch in Crescent Pose. We see how the articulations (anterior and posterior tilts of the pelvis) offer different sensations. What remains constant is the pushing down of the ball mound of the back foot and the heel of the front foot, combined with the action of “dragging” the feet to opposite ends of the mat, which is the “squeeze” in. The hip flexor muscles of the back leg and the hamstrings of the front leg fire up, preparing us for Splits.

Hip-Flexor Block Drill

Activating the hip flexors is the goal here. Drills like these are very humbling! It may be much more challenging than it appears. With the use of blocks, we’re hiking the hip of one leg up, while squeezing the foot of  the same leg forward to touch the yoga block.  

WATCH THE VIDEO

HIPS & HANUMANASANA: SQUEEZE IN TO EXPAND OUT

ARDHA HANUMANASANA

Ardha Hanumanasana provides a great opportunity to explore and activate the inner and outer hip muscles. This is important because it supports our ability to maintain a more neutral hip position in Hanumanasana. We may be tempted to veer towards a more open pelvic position as a way of compensating for a lack of control or strength. When we strive for a more balanced strength in all 4 quadrants of the hips, we can benefit from a safer alignment for our bodies in the posture. In the video, we see how the “windshield wiper” action of the front leg helps to activate the inner and outer hip muscles. Matt then takes the drills to the next level and offers additional variations that once again ignite the hip flexors and the hamstrings.

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  • Deepen your yoga practice
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  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

STANDING SPLITS AT THE WALL

In the video, Matt points out that this variation of Hanumanasana shows us where we have the most challenges. Without the floor underneath us, it invites us to be more aware of our alignment.  

The variations in the video also offer some fun play with strength. Standing Splits can become more of a Warrior 3–like position: Because the top leg is straight, we have the option to press that foot into a wall.  Next, we press down into blocks underneath our hands in order to lift the bottom foot off of the ground and squeeze towards the blocks. Again, the hip flexors (which may sometimes be neglected) are strengthened here. Strengthening the hip flexors keeps them safe in the back leg and takes some of the strain off the hamstrings in the front leg in Hanumanasana.

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

  • Get 500 hour certified
  • Learn anatomy, biomechanics, asana techniques
  • Expand your teaching skills
  • Masterful sequencing and verbal delivery
  • Learn meditation and breathwork techniques
  • Transformative tools: theming, dharma talks, satsang

HANUMANASANA!

There is an exclamation mark after Hanumanasana, because what a posture it is! It definitely makes its own statement, and, as we’ve learned, the required strength is the safest path to greater lengthening and flexibility. We contract in order to expand. It’s easy to be intimidated by this posture, but if we are patient and consistent with building strength, we can reap the benefits of flexibility over time. Applying the techniques offered in the video can help promote greater access.

Register for Matt’s next workshop, Hip Release, to learn more about the 4 quadrants of the hips and how to apply techniques that will improve hip health and mobility.

See you on the mat!

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Videos Extracted From: Hips & Hamstrings

lotus pose online yoga classes

ONLINE ANATOMY COURSE

  • Accessible, exciting, and easy to learn
  • Anatomy and biomechanics for yoga
  • Appropriate for both teachers and students
  • Learn joint alignment vs pose alignment
  • Demystify yoga poses and transitions
  • Release aches and pains
  • Learn how to avoid common injuries
  • Caters to all levels with modifications and props
  • 20 hours Continued Education Credits with Yoga Alliance
  • 20 hours toward Chromatic Yoga Certification and 300 Hour
  • Lifetime access

Continue Learning

Turtle Pose To Titibhasana

Turtle Pose To Titibhasana

Turtle Pose To TitibhasanaKurmasanaTURTLE POSE TO TITIBHASANA Turtle Pose is not tiny by any means.  There is a great deal that goes into its preparation.  At the same time, it’s also an excellent preparatory posture for Titibhasana.  The journey between these two...

read more
Full Wheel

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Full WheelUrdhva DhanurasanaFULL WHEEL Teaching an intentional class becomes inevitable when following the Chromatic system that Matt created .  In Chromatic, we’re following a system that sets up the body for maximum execution within our fullest potential.  When it...

read more
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Mastering BakasanaCrow PoseMASTERING BAKASANA We may never truly master a posture, but as we go on a journey of exploration towards our greatest potential within our asana practice, we most definitely become masters of our own awareness—cultivating the ability to...

read more
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Tuck JumpsHandstandTUCK JUMPS Tuck jumps can be a confidence booster when it comes to preparing for handstands. They're not the first step in the course of preparation, but they're definitely a way of identifying where strength and proprioception require attention.  ...

read more
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Counter RotationsStabilityCOUNTER ROTATIONS The isolation of specific articulations in a yoga posture can be tricky to implement when we’re still learning how our bodies move. When we begin to explore counter rotations, this layer might feel confusing or even...

read more
Bird Of Paradise

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Bird of ParadiseSvarga DvijasanaBIRD OF PARADISE In Bird of Paradise, we’re balancing while binding, which can be quite an undertaking. Preparation for this posture requires shoulder mobility, hip mobility, and a tremendous amount of strength. What we also need to be...

read more

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
  • exclusive online course discounts
  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.

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