Hanumanasana allows an amazing
opportunity to split one''s self open both physically as well as metaphorically.
It has the potential to give us an
opportunity to truly dissect what is happening in our mind, witness it. Because
Hanumanasana is a challenging pose for the majority of people, there is a tendency for the Ego to come up in a very overt way. Thoughts of frustration, limitation, and self-doubt tend to surface in the form of question: Why can''t I do this? Why is the person next to me able do it? What is wrong with me? When will I be able to do it? And so forth
Because the goal here is so concrete, one is given an opportunity to see exactly how far one is from the goal. We can see it in the floor, like a ruler, telling us exactly where we are. Therefore, the pose confronts us with a reality that is not always to our liking. In many other positions this reality is not so clear-cut and obvious to us. By taking the
position of the witness in this pose, one can begin to practice observing thoughts, but not identifying with them, seeing that they are just thoughts, and not getting emotionally caught up in them. On a physical level, we have the opportunity to do the same, to just note the fact that this body can do this much of the pose at this point in time. By creating this type of distance, and realizing that you can observe the thoughts or the position that your body is in, you can begin to realize you are not the body or the mind. By gaining true awareness that you are not the body and the mind, but that your true Self is beyond that, you can attain yoga, enlightenment, and immortality
In the event that one has advanced in the pose, or it has come easily from the start, the Ego remains something to look out for in
Hanumanasana, because pride can set in as a result of having the ability to be in full pose.
Hanumanasana
Come to Downward Facing Dog position, inhale and bring the right foot forward to a lunge position, with palms on the floor. Lower the left knee to the floor. Keeping the palms on the floor, on an exhale, straighten the knee of the right leg so the foot is flexed. The hips may need to be drawn back in order to get the front leg straightened. Once the front leg is as straight as possible, breathing freely and evenly, begin to slide the front leg forward. At the same time, allow the back leg to straighten and move back
The hips are to remain squared to the front; avoid having the left hip turn out. Bring the leg back after staying in the position for a while. Repeat on the other side with left leg coming forward.
Once attained the straight legs position, with your buttocks on the floor, raise your hands, fold them in front of the chest, and balance. Advanced pupils may raise the hands above the head, stretch up, put the palms together, and balance.
In
Hanumanasana the hip flexor muscles are being stretched as well as the hamstrings.
Hanumanasana is also a back bend, when the full position is attained
Common Problems
1. The chest and the hips both face forward. The tendency is to have the hips turn out. You will get lower down this way, but it incorrect alignment. It is better to come up higher and work on squaring the hips so that eventually you will master coming down lower, in the correct alignment, enabling you to attain the full benefits of the pose.
2. Shoulders should remain as relaxed as possible
3. Breathing fully and allowing the breath to flow through you smoothly and evenly is extremely important. This position is challenging for most people. Holding the breath in this position will increase the chances of injury. If the breath becomes uneven and not calm, do not push deeper into the pose. Stabilize the breath, then continue to work on the pose.
4. Make sure the back foot is pointed and is in line with the back knee (not sticking out).
5. In the advanced variation, when hands are above the head in prayer, the arms stretch back behind the ears. Arms are long and active, fingers together; face and gaze are forward.