Ardha Hanumanasana (Half Split Pose) | yoganamaste

Transcript

[Music] hi everyone this is shirley with yoga namaste in this video i'm going to explain about half split poles aadha hanumanasana half split pose is a preparation for front split pose it helps to open up the hip strengthen your legs and lengthen your hamstring okay let's start from downward dog prepare yourself prepare your legs inhale step your right foot forward in between the palms and left knee down so if you need to support your left knee please fold your towel and place below your left knee now from here left foot flat sink your hip first and slowly move your hip up right leg straight and right toes point up right foot flex and from here keep square so remain your right leg straight feel the hamstring and from here exhale push the hip to the back don't drop your hip push your hip to the back make sure your hips square don't tip to your right or left okay remain at this position check your alignment and spine long lengthen your spine exhale down so if you have very tight hip or lower back or tight hamstring use block to support it blocks give you better support okay you can put at highest level start from here first check your alignment and if you can go lower put one one level lower or can even lower or without blocks okay and all the way down so remain your right leg straight right foot flex and right holes point up after few breaths you can feel your hamstring inhale up palms down step your right foot down and step back to downward dog stay so change side inhale step your left foot forward right knee down right foot flat and support your right knee place a towel here okay so sink your hip first and slowly move your hip up left leg straight left foot flex left toes point up and left leg straight so from here check your hip alignment hip square inhale exhale don't go down with round back body straight spine straight and get the rotation of your hip joint and go slowly go down reach your maximum stay and check your alignment continue your breathing connect with your breathing as you inhale and exhale try to go lower and feel deeper after few breaths and inhale up step your left foot down and now step back to downward dog all right that's all for today half split post is a preparation for front split pulse practice half speed pose first one day you will get into front split that's all for this video thank you for watching to my youtube channel for more videos see you next time namaste [Music]