Ardha Hanumanasana | Half-Splits

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This is a great pose if you:

• Have tight calves and/or hamstrings

• Have digestive issues

  • Folding forward massages the abdomen and internal organs, which can aid in improved digestion.

• Have tight hips

  • This pose can improve hip and pelvis mobility.

• Feel disconnected from your body

  • This pose is one of the few that allows practitioners to notice the connection of their hamstrings on the sit-bone.

Avoid this pose if you:

• Have a slipped disc

• Have internal organ injuries

• Have inflammatory hip-joint arthritis

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Props Needed:

• 2 Blocks

• 1 Blanket (optional)

Step 1

Tabletop: Come down onto hands and knees (use blanket for knee padding) with toes tucked.

Step 2

Place blocks at highest level underneath the hands shoulders-width distance apart. Step the right foot forward. Keep back hip directly over back knee.

Step 3

Extend the right leg forward and flex the foot.

Step 4

Inhale, lengthen the spine. Exhale fold forward resting hands or forearms onto the blocks.

Hold for 1 minute before switching sides.