October Pose of the Month 2015
Hanuman – Monkey
Asana – pose
Hanuman took a giant leap across the ocean between India and the island of Lanka to rescue princess Sita. This pose honors that adventure. This pose can empower your practice and be done just about any place on the Stand Up Paddle Board, bare floor, mat, the beach. Just remember a key point to stabilize and keep it feeling good to reap the benefits that Hanumanasana brings to the front-leg hamstrings by flexing the hip and straightening the knee.
1. To warm-up practice ardha- hanumanasana before coming to all 4’s ( hands and knees) on the paddle board. Step your right foot forward about a foot in front of your left knee, and rotate your right thigh outwardly. Do this by lifting the inner sole away from the board and resting the foot on the outer heel.
2. Exhale and lean your torso forward, pressing your fingertips to the floor. Slowly slide your left knee back, keep the knees slightly bent in the beginning, gradually allow the body to deepen into the pose by grounding down.
3. Now start to press the right heel away from your torso. Be mindful of the external rotation of the front leg, turning the leg inward as it straightens to bring the kneecap toward the ceiling. As the front leg straightens, begin engaging the left knee back, and carefully descend the front of the left thigh and the back of the right leg(and the base of the pelvis) to the floor.
4. Notice the center of the right knee points directly up towards the sky.
5. The back leg extends straight out of the hip with the center of the kneecap pressing directly on the floor. Keep the front leg active by extending through the heel and lifting the ball of the foot toward the sky.
6. Bring the hands into Anjali Mudra.
7. Stay in the pose for 30 seconds to a minute. Come out of the pose by pressing your hands to the board, turn the front leg out slightly and slowly return to all 4’s. Then reverse the legs and repeat for the same length of time.
• Opens the hip joints in flexion and extension.
• Provides a powerful stretch and opening for the buttocks, piriformis muscle which is good for relieving sciatica.
• Massages the digestive and reproductive organs and is helpful with digestion.
Those with inguinal hernia or knee, hip or low back pain may require modifications.