How to build a sequence around splits

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The Year of the Monkey started on February 8, 2016, making this the perfect time to honor the Hindu monkey god, Hanuman, by practicing Monkey Pose, or Hanumanasana.

Hanumanasana is a powerful yoga pose that can help you develop love and devotion through your practice.

Lord Ram looked at Hanuman curiously and asked, “What are you? A monkey or a human?” Hanuman reverently bowed his head, folded his arms, and said: “When I don’t know who am I, I serve You. When I know who am I, You and me are One.”


Hanumanasana is beneficial for the mind, body, and soul. Asanas improve flexibility and blood flow in the hips and legs. The pelvic region becomes more flexible as you relax into the pose. This allows the hips’ weight to relieve tension in the back.

This asana stimulates and massages abdominal organs while stretching the thighs and hamstrings. This asana, which involves lifting the arms above your head, strengthens the core, spinal, and arm muscles. Concentration and balance are improved by gazing upwards with your drishti.

This movement strengthens both the Muladhara Chakra and Svadisthana. The Muladhara Chakra is the first/root Chakra, and it is located on the back of the spine, at the pubic bone, and the tailbone, in the front. The Muladhara Chakra is located at the base of the spine, between the pubic bone and the tailbone.

Svadisthana, or the second/sacral Chakra, is located in the inner pelvis and lower abdomen. Water, flow, fun, and flexibility are associated with this Chakra. Hanumanasana helps you cultivate healthy relationships with others and releases repressed feelings.

This asana should not be performed if you have a slipped disk, sciatica, or a dislocated hip.

Preparation is best done by doing movements that open hips, thighs, and groins. Focusing on your breath also helps to fuel the fire inside you need to enter Hanumanasana safely.

Bound Angle Pose/Baddha Konasana

This stretch is great for the inner thighs and groin muscles.

As you exhale, move your sternum to the front.

Head-to-Knee Forward Bend/Janu Sirsasana

Stretching the spine, shoulders, hamstrings, and groin muscles. Keep the hips square, and keep the gaze on the big toe with the drishti to stretch the hamstring.

Start with your right leg and then switch to the left after 5-10 breaths. This will increase the digestive benefits.

Wide-Angle Seated Forward Bend/Upavistha Konasana

The Wide-Angle Seated Forward Bend helps to stretch the inner and outer legs, releasing any tension or stiffness. Toes are pointed upwards, and energy is sent back down to the shins.

As you move your sternum forward, the index and middle fingers may interlace around your big toes.

Low Lunge Pose/Anjaneyasana

This asana strengthens your quadriceps, gluteus, and hip muscles while stretching the psoas. As you expand your chest and lungs, the benefits continue. It is an excellent final pose because it allows for a smooth transition from Anjaneyasana into Hanumanasana.


Allow the front leg to move slowly forward while in Low Lunge. You will feel a deep stretching throughout your groin, hips, and thighs. Lift out of an asana if you feel pain in a specific area versus a more generalized region. This will protect your body and prolong the life of your practice.

You might find it enticing to place a few blocks under your hip bones. Try to square the hips while lengthening your spine.

The toes of the front foot are flexed, sending energy up to the sky.

The arms will eventually lift an,d the drishti will be between the palms. Place a block underneath the front heel if you have splits. Be careful not to lock your knee if you’re double-jointed.

Hanumanasana, also known as the ultimate test for hip and leg flexibility, is a challenging pose. It is important to stretch your back after such an intense asana.

Seated Forward Fold/Pachimottanasana

Pachimottanasana relieves stress in the hips, lower back, and hamstrings. It also tones and massages the abdominal organs and pelvic muscles.

Placing a towel under the hips will help release the hamstrings.

Cow Face Pose/Gomukhasana

Gomukhasana is a stretch that stretches the IT band, glutes, and hips.

Hanumanasana can create tension, so this is the perfect position to relieve it.


Release the body and mind in the final position to balance your mind, body, and soul. Focus on Hanuman’s selflessness and loyalty in Savasana to reap the benefits of the practice.

Savasana allows you to bring his courage, perseverance, and strength into your mind, body, and soul.

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