Tuesday, October 11, 2016

Hanumanasana - back bending preparation

I consider to exercise hanumanasana even before ustrasana. I used to do it before the kapotasana attempts.

If an asana is difficult I try to understand the pose. I separate the different skills that are necessary to perform the pose. I observe different aspects:

These questions can help for a better understanding of a pose?
1. How can I improve the technique? Do I move into an asana correctly, i.e.?
2. Do I need more strength? If yes, which muscles need a strength training (perhaps even in an extra session)?
3. Am I flexible enough? What can i do to get more flexible?
4. How is the breath when I perform an asana?
5. Is the dristi correct?

I use my own pictures to analyze my poses. So I realized that it could be good to be more flexible in front of the hips when I do back bending asanas. Probably due to too much primary this part shortened.

Hanumanasana helps me to open this part of the body.

1. If one stretches it is important to relax. In the above picture I sit on a block. I challenge myself, but I don't go too far. I hate to overstretch myself. This would mean a set back. I could do the pose already without a block, but for the time being it's good to use it. I repeat this pose.
2. To engage the leg muscles helps to protect the body. It supports the stretching.
3. I move the hip of the leg that is stretched backwards, forward and the other hip backwards.
4. Gravity helps.
5. The pose becomes easier when the toes are pointed.

For me hanumanasana is the ideal preparation for back bending.

Also today I practiced. 75 minutes of asana practice is enough. I felt done after this. Strength is coming back, too.

Yes, yes, it feels good to practice. 

My home practice makes me independent. I'll cultivate it. It IS possible to be alone on the mat and to practice consequently and to challenge oneself. But sometimes I might prefer to relax and to take it easy. This is possible at home, too. 

PS: Ustrasana on the second picture is done after hanumanasana. The front of the body is parallel to the wall due to this exercise. 

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