Hanuman: name of the Hindu god (HAH-new-mahn-AH-sun-ah)
Urdhva Prasarita Eka Padasana - Supta Padanguthasana - Utthita Hasta Padangusthasana - Krounchasana - Parsvottanasana
Key Actions: Surya Pada - Mula Bandha - Uddiyana Bandha - Cobra Chest
Apana: Tuck under your back toes and ground down through toes and the heel of the extended leg. Release the hamstrings of the extended leg and the psoas of the back leg to allow the hips to ground down.
Samana: Gather the inner thighs in toward the center and activate Mula Bandha to give rise to Uddiyana Bandha. Draw the hip of the extended leg back as you isometrically press forward through the opposite hip.
Prana: Activate the thigh of the extended leg drawing the quadriceps up the leg. From Mula Bandha find length through the three channels of the spine (pubic bone —> heart —> crown & tops of the hips —> the armpits). Find a cobra like action through your upper spine.
Vyana: Press out through the four corners of both feet and draw all five toes of the extended leg to draw back toward the torso. Radiate energy out through the toes.
Udana: Lengthen up through the three channels of the spine. Lengthen through the back of the neck as the skull floats to the sky.
- Sitting on outer hip of front leg
- Externally rotated back leg
- Dropping into hips with no activation at hamstring attachments
- No lift through the core
- Shoulders hunching forward
ASANA NOTES AND BENEFITS
HA/Solar - Contract - Back leg: Gluteus Maximus, Hamstrings, Tensor Fascia Lata, Quadriceps, Gastrocnemius, Soleus; Front leg: Psoas, Sartorius, Rectus Femoris, Tibialis; Erector Spinae, Quadratus Lumborum
THA/Lunar - Lengthen -Front leg: Glutes Maximus, Hamstrings, Back leg: psoas, Rectus Femoris, Pectineus, Adductors Longus and Brevis; Rectus and Transverse Abdominus