How to do the Splits: Hanumanasana
If you're a beginner yogi, chances are you've heard of the splits, but perhaps the idea of doing them seems like an unattainable feat. However, with consistent practice and the right approach, you can eventually achieve Hanumanasana, or the full splits. Here are some tips and techniques to help you get started.
First, it's important to warm up your body before attempting Hanumanasana. A good warm-up should include some dynamic stretching exercises to get your blood flowing and your muscles warmed up. Some great options include forward folds, lunges, and hip-opening poses like pigeon pose or lizard pose. You can also try some gentle jumping jacks or other cardio exercises to increase your heart rate and get your body moving.
Once you're properly warmed up, it's time to start working on the splits. There are a few different approaches you can take, depending on your flexibility level and comfort level.
One option is to start by practicing a modified version of the splits, where one leg is extended forward and the other is bent at the knee with the foot resting on the ground. From here, you can gradually work on straightening the front leg and lowering your body closer to the ground.
Another approach is to use props, such as blocks or blankets, to help support your body as you work on the splits. For example, you can place a block or folded blanket under your front thigh to provide some extra support and help you ease into the stretch.
Regardless of which approach you choose, it's important to listen to your body and only push yourself as far as feels comfortable. Remember that yoga is not a competition, and everyone's body is different. So don't compare yourself to others or get discouraged if you don't achieve the splits right away.
One of the keys to success with Hanumanasana is consistent practice. Even just a few minutes of stretching each day can make a big difference over time. You can also try incorporating other yoga poses that focus on stretching the hamstrings, hips, and groin muscles, such as downward dog, standing forward fold, and seated forward fold.
It's also important to remember that the splits require not just flexibility, but also strength and balance. So don't forget to incorporate some core-strengthening exercises, such as planks or boat pose, into your yoga practice as well.
Lastly, don't forget to breathe! Deep, steady breathing can help you relax into the pose and release any tension or tightness in your body. So take slow, deep breaths as you work on Hanumanasana, and try to stay calm and focused throughout the pose.
To wrap things up, Hanumanasana may seem like a daunting pose for beginner yogis, but with consistent practice and the right approach, it is achievable. Start with a good warm-up, use props if needed, and listen to your body as you work on the splits. With time and dedication, you'll soon be amazed at how far you can go. Remember to be patient and enjoy the journey – after all, yoga is not just about achieving poses, but also about cultivating inner peace and mindfulness.
To get a full yoga practice that will guide you into the full splits, consider watching this Power Vinyasa Yoga class that I taught. It appears on my YouTube Channel. You'll need a few props to successfully guide your way into Hanumanasana: a blanket and four yoga blocks. If you like the video, give it a like and consider subscribing to my channel. I have many power yoga and soft flow yoga practices to choose from.