God Monkey Hanumanasana, also known as Monkey Pose or "The Splits", is a challenging yoga pose. It requires flexibility of hips, hamstrings, hips and limbs,
Our hamstrings are usually very tight because we often sit and spend most of the day. This can cause low back pain and hamstring tension, and the flexibility of hamstrings is an important factor in practicing splits.
Please note that you can use yoga bricks or yoga belts to assist in your practice. This will help you slowly become flexible in the process of our stretching!
Warm reminder: Make sure you can adapt to every position, it will deeply stretch the tension areas of your body. Trying to force your body into these positions can cause harm before you are fully prepared.
If you feel pain in your joints, step back a little or get out completely until the pain relieves.
The following 9 exercises help you complete it step by step
1. Sit forward bend
This posture can gently increase the flexibility of the hamstrings. You can also practice by sitting on a folded blanket raising your hips.
*Sitting stand
*Inhale, extend the spine
*Exhale, with the hip as the axis, fold the trunk forward, gently grab anything that can reach (limbs, calves, ankles or feet)
*Keep the spine stretching, maintain 5-7 deep breaths
2. Low sprint
This posture increases the flexibility of the hips. Promoting hip stretching and flexion is critical when entering Hanuman style.
* Start with the lower dog style, place your right foot between your hands, make sure your right ankle is below the right knee
* Place your left knee on the mat, and then touch the ground
* Place your hands on both sides of your right foot
* Keep 5-7 deep breaths on each side
3, lizard-style
is similar to low sprints, this posture increases the flexibility of your hips. The lizard lunge stretches less to the hips. You can also support your hands on the yoga brick
* Enter from the low sprint, place your hands on the inside of the forefoot
* Place your hands on the ground. If you feel it is difficult, you can place your elbows on the mat to increase the intensity
* Keep 5-7 breaths on each side
4. Half split
Half split is a good hamstring stretching action and also helps stretch your calves. Once you're ready to try it, it's also a great way to get into the Hanuman style.
* Start with a low lunge, transfer your weight back, straighten your front legs, and hook your toes back
* You can choose to stay here, or fold your torso forward to increase strength
* Keep 5-7 breaths per side
5. Hand grind toe stretch
If your hamstrings are super tight, this stretch is perfect! Using yoga belts will help you stretch better, which will also help you prevent injuries.
*Lying on your back, holding your right knee in front of your chest (if you use a yoga belt, wrap your foot around your feet here)
* Gently stretching your right leg towards the sky
*Can gently bend your right knee gently to reduce stretching
* Keep 5-7 breaths on each side
6. Supine Stretching Variation
This unique position allows for strong limb stretching. Our quadriceps are usually tight and can feel a little uncomfortable when stretching, remember: If you feel pain, you can retreat a little. To practice , one-line horse , it is crucial to have flexible limbs.
*Lying on your back, hold your knees on your chest
*Grab the top of your left foot or your left ankle with your right hand, place your left leg on the mat
* Hold your right shin with your left hand and continue holding it on your chest
*Keep your core protecting your waist
*Keep 5-7 breaths on each side
7, needle-threading
This position will help you increase your hips, hamstrings and hips flexibility.
*Lying on your back, bend your knees, knees towards the sky
*Walking the right ankle from under your left knee through
*To be more intense, stretch your left hamstrings and keep your legs as close to your chest as close as possible
*Keep 5-7 breaths on each side
8. Happy Baby Style
Happy Baby Style is a posture of deep hip flexion and hamstring flexibility. You can grab your ankle so you can get a good stretch
*Lying on your back, hold your knees on your chest
*Grab your little fingers on your feet, then turn your knees toward your armpits, your feet towards the sky
*Keep 5-7 breaths per side
9. Yoga brick assisted Hanuman style
If you feel you are ready to enter the romance horse, this is an excellent variant of practice! Set your yoga brick to medium height to start, eventually down to lower height, and then until there is no.
* Back to the half split and place a yoga brick under the hips of the front legs
* When you lift your back knee off the ground, place your hands on both sides of your hips to support your body and straighten it as much as possible
* Gently place your hips towards the mat and place your front legs on the yoga block
* Keep 5-7 breaths on each side
Practice these stretches frequently, your one-line horse will be successful soon
Implement Hanumanasana may take some time, but by practicing these 9 yoga poses regularly, you can achieve it completely!
These areas of the body will also help reduce stress and release tension to make you feel better. So, even if we haven’t practiced a single horse yet, you can still get a lot of benefits from practicing these 9 yoga poses.
or above yoga focuses on stretching hamstrings, gluteal muscles, hips and limbs. Practice these regularly and splits will be easier.
