Hanumanasana, also known as The Full Splits Pose, is a deep hip and hamstring stretch that requires flexibility, patience, and mindful breathing. This pose is named after Hanuman, the monkey deity in Hindu mythology, symbolizing great leaps of faith and power.

Benefits of Hanumanasana

• Stretches the hamstrings, quadriceps, and hip flexors
• Improves flexibility and mobility in the lower body
• Strengthens the core and pelvic muscles
• Enhances balance and mental focus

Step-by-Step Instructions

1. Warm-Up

• Begin with gentle hamstring and hip-opening stretches like Low Lunge (Anjaneyasana), Half Splits (Ardha Hanumanasana), and Butterfly Pose.
• Perform dynamic movements to prepare the legs and hips for deeper stretching.

2. Entering the Pose

• Start in a Low Lunge (Anjaneyasana) with your right foot forward and left knee on the mat.
• Place your hands on the floor or yoga blocks for support.

3. Gradual Extension

• Begin to straighten the front leg, moving into Half Splits Pose (Ardha Hanumanasana) while keeping your spine straight.
• Slowly slide your front foot forward while stretching the back leg behind.
• Keep your hips square to maintain proper alignment.

4. Deepening the Pose

• If comfortable, lower your hips closer to the floor and fully extend both legs into Full Splits.
• Engage your core and keep your chest lifted.
• Hands can be on the floor, on blocks, or in Anjali Mudra (Prayer Position) at your heart.

5. Holding & Breathing

• Hold the pose for 20-30 seconds, breathing deeply to ease into the stretch.
• Keep your body relaxed and avoid forcing the pose.

6. Exiting the Pose

• Place your hands on the floor and gently bend your front knee to come back into a Low Lunge.
• Repeat the same steps on the other leg.

Modifications & Tips

• Use yoga blocks under your hands for extra support.
• Keep your back knee bent slightly if the full stretch is difficult.
• Engage your core to prevent overstretching and protect your lower back.
• Patience is key – progress gradually without forcing your body.

Hanumanasana represents strength, courage, and devotion. Embrace the journey of flexibility with mindful practice.