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HW21: Grounding Series 30Y
Half Split – Ardha hanumanasana is a big stretch for hamstrings. It is a great pose to practice and prepare for front splits and it can increase awareness and stability through the pelvis.
Steps
🔹 Start in a low lunge (your right foot forward and your back knee on the ground).
🔹 Shift your hips back so they are directly over your left knee.
🔹 Straighten your front leg until you feel a stretch.
🔹 Flex your right toes towards your face, the sole of your foot should be off the mat.
🔹 Place your hands directly under your shoulders on the ground or on blocks. Keep your spine lengthened.
🔹 Keep a small bend on your knee to prevent hyperextension and engage your quadriceps.
🔹 Press down through your fingertips to keep length in the torso and engage your abdominal muscles.
🔹 Walk your hands toward your feet as you deepen the stretch and keep your toes flex towards your face.
🔹 Hold the pose for a few breaths and return to a low lunge.
🔹 Repeat on the other side.
❗️ Use caution if you have any kind of injury in your knees.
💡 It may help you to put your hands on blocks instead of the ground as mentioned above.
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