Downward Dog split, also known as Hanumanasana, is a challenging yoga pose that requires a combination of flexibility and strength. It is named after Hanuman, the Hindu monkey god, who is said to have flown across the ocean to save his beloved. The pose involves stretching the legs out behind the body, with the hips lifted and the hands and feet planted firmly on the ground. It is a great pose for stretching the hamstrings, hips, and lower back, and can also help to improve balance and focus. It is important to approach this pose slowly and with proper alignment to avoid injury.
Downward Dog split or Hanumanasana is an advanced yoga asana that can be challenging to master. It involves a deep forward bend and a strong backbend, and requires a lot of flexibility in the hips, hamstrings, and lower back. The pose begins in a downward facing dog position with the hands and feet planted firmly on the ground, and one leg is lifted off the ground and extends backwards. The lifted leg is then moved forward and the front foot is placed in between the hands. The back leg is then straightened and the body is brought forward into a lunge position. The chest is then lifted and the arms are stretched out to the side.
It is important to practice this pose with proper alignment to avoid injury. It is also important to engage the core and keep the back leg as straight as possible. This pose can be modified with the use of props, such as blocks, to make it more accessible for beginners.
The benefits of this pose include:
- Stretches the hamstrings, hips, and lower back
- Strengthens the legs, arms, and core
- Improves balance and focus
- Can help to relieve stress and anxiety
- Can help to improve digestion.
As with all yoga poses, it is important to listen to your body and not push yourself too far. It’s always wise to work with a qualified yoga instructor to learn the proper alignment and modifications for your body.
Here are some tips for practicing Downward Dog split or Hanumanasana:
- Warm up properly: Before attempting this pose, it’s important to warm up your muscles with some light stretching and a few rounds of Sun Salutations. This will help prepare your body for the deeper stretches of the pose.
- Start with a lunge: If you’re new to this pose, try starting in a lunge position with your back leg extended behind you. This will help you build the flexibility and strength needed for the full pose.
- Keep your core engaged: Engage your core muscles throughout the pose to help support your lower back and keep your balance.
- Keep your back leg straight: Keep your back leg as straight as possible to maximize the stretch in your hamstrings.
- Use props: If you’re having trouble reaching the ground with your front foot, use blocks or blankets to help support your hands.
- Be patient: This is an advanced pose that may take time and practice to master. Remember to be patient with yourself and work at your own pace.
- Listen to your body: As with all yoga poses, it’s important to listen to your body and not push yourself too far. If you feel any pain or discomfort, ease out of the pose and take a break.
- Work with a teacher: It’s always best to practice this pose under the guidance of a qualified yoga teacher who can give you proper alignment cues and modifications for your body.
Props for Downward Dog split pose
Props can be very helpful when practicing Downward Dog split or Hanumanasana, especially if you’re new to the pose or have limited flexibility. Here are a few props that can be used to help support your body:
- Blocks: Place blocks under your hands to help shorten the distance between your hands and feet. This can help make the pose more accessible for beginners.
- Blankets: If you’re having trouble reaching the ground with your front foot, place a blanket or towel under your front foot to help support it.
- Strap: A strap can be used to help increase the stretch in the hamstrings of the back leg. Place the strap around the ball of the back foot and hold onto it with both hands. Slowly straighten the back leg while keeping the strap taut.
- Bolster: A bolster can be used to support the chest and head while in the final position of the pose.
- Wall: If you’re having trouble balancing, practice the pose with your hands against a wall for support.
Remember to be patient and take your time, these props can make the pose more accessible, but it’s important not to push yourself too far. Listen to your body and work within your own limits. Always work with a qualified yoga teacher to learn the proper alignment and modifications for your body.
How to perform Downward Dog split
Here’s a step-by-step guide on how to perform Downward Dog split or Hanumanasana:
- Start in a downward facing dog position, with your hands and feet planted firmly on the ground.
- Take a deep inhale and as you exhale, lift one leg off the ground and extend it backwards.
- Take a deep inhale and as you exhale, bring your lifted leg forward and place your front foot in between your hands.
- As you inhale, lift your chest and straighten your back leg as much as you can.
- Bring your arms out to the side and stretch them out as much as you can.
- Keep your gaze forward and focus on your breath.
- Hold the pose for as long as you are comfortable, and then release by lowering your leg and returning to downward facing dog.
- Repeat on the other side.
It is important to practice this pose with proper alignment to avoid injury. Make sure to engage your core and keep your back leg as straight as possible. If you are new to the pose or have limited flexibility, you can use props such as blocks or blankets to help make the pose more accessible. Remember to listen to your body and not push yourself too far. It’s always best to practice this pose under the guidance of a qualified yoga teacher who can give you proper alignment cues and modifications for your body.