2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

VERTICAL SPLITS: ARMS STRAIGHT ABOVE THE HEAD & BEHIND THE BACK
Upward Hands in
Pose Dedicated to Hanuman
Urdhva Hasta Hanumanasana
(OORD-vuh HUH-stuh huh-nu-mahn-AHS-uh-nuh)
Also Known As: Pose Dedicated to Hanuman B (Hanumanasana B)
Pose Type: seated, backbend
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)
How to Perform the Pose:
1. Begin by standing on your knees with sitting bones lifted off the heels. Engage your mula bandha,
uddhiyana bandha, and ujjayi breathing.
2. Exhale, step your left foot to the front into a lunge. Keep your left knee on top of your left ankle
and your right knee under your right hip.
3. Inhale as you slide your left foot out to the front, lifting your left toes off the floor until your left leg
is straight.
4. Inhale and stretch your arms up to lengthen your spine. Exhale as you hinge forward from your
hips, bringing your hands to the floor on either side of the left leg.
5. On your next exhale, start sliding your left foot out to the front and your right knee to the back,
reaching your legs in two opposite directions, coming into a full vertical split. Keep your hips
square by pulling your left hip back and your right hip forward.
6. Inhale and reach both your arms up to the sky. Exhale as you deepen the backbend by letting your
head roll back and your arms reach in the direction of your back foot.
7. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
stretch.
8. Inhale as you come out of the backbend. Exhale and place both your palms to the floor on the
inside of the left leg. Inhale. As you exhale, swing your left leg back and bring your left knee to the
floor by your right knee. Inhale and come up to the starting position with both knees on the floor.
Repeat on the other side.
Modification: deep backbend
urdhva = upward
hasta = hand
Hanuman = Hindu Deity, Lord of the Monkeys