Sequence to Hanumanasana

This yoga sequence is suitable for the intermediate level.

Props: bolster / pillow, chair, 2 blocks

  1. Sit in front of a bolster (support lengthways), bring the soles of your feet together and your knees apart. Bring the heels close to you and lie back on a bolster or a cushion. Relax your thighs and knees down to open the groins.
    Relax your abdomen and the lumbar spine to the ground, as well as your shoulders, arms and hands. Move the shoulder blades and thoracic spine into the body with a subtle, fine movement away from the bolster so that the chest opens and widens even more.
    Turn your arms out so that your middle finger knuckles are on the floor, keep your armpits open.
  2. Change the support/ bolster crosswise, bend your legs, feet on the ground and lay down. The support is under your thoracic spine and shoulder blades, the shoulders and arms go over the bolster, the skin on the back moves towards the buttocks, the shoulders do not necessarily touch the floor, the forearms and hands relax on the floor.
  3. If possible straighten your legs. Turn the front of the thighs inwards and bring the back of the legs down.
  4. Adho Mukha Svanasana with the hands raised on a chair (chair to the wall). Press the ball of your hands against the front edge of the chair and straighten the sides of your body up to the sitting bones, bring the sitting bones up and back. Press your heels firmly into the floor, straighten your legs, bring the middle thighs back, shinbones back and open the back of your knees. Turn your upper arms out, so that the shoulder blades are spreading, press the hands into the chair and bring the shoulder blades inwards, against the ribs.
  5. Tadasana to Urdhva Hastasana: bring the feet together, bring the weight of the body to the heels. Lift the arch of your foot, the kneecaps, the thigh muscles, and bring the middle front thigh back to the thighbone. Bring the tailbone in. Turn the shoulders out, straighten the arms and lift the chest. Then bring arms up and keep the outward rotation of the arms, so that the shoulders blades are spreading and moving away from the spine. Straighten your whole body from the soles of the feet to the fingertips.
  6. Baddhanguliyasana: interlock your fingers, turn the palms forward and bring the arms up, keep the arms straight, the elbows firm, bring the upper arms closer together and next to your ears.
  7. Gomukhasana arms
  8. Adho Mukha Svanasana with chair.
  9. Ardha Uttanasana with a chair: move the chair a bit away from the wall, bring the ball of your hand onto the back of the chair, straighten the fingers long und press the ball of the hand down. Walk the feet under the hips, legs are vertical. Bring the feet hip with apart, turn the hells slightly out and straighten your legs. Move the thigh muscles up and bring the front thigh back. Stretch your arms up to the fingertips in direction to the wall, bring the back ribs in, shoulder blades in by pressing the hands on the back of the chair. Open the chest and the armpits to the ground and bring the lower ribs and the sternum forward.
  10. Parsvottanasana with a chair: from Ardha Uttanasana bring the right foot forward between the front chair legs. Keep both legs straight, press the front big toe ball down and the back outer foot edge/ heel. Keep the same actions in the hands, arms, shoulder blades etc. as in Ardha Uttanasana. Bring the hips back especially the front hip and bring more weight to the back leg.
  11. Change sides. Repeat 2 times.
  12. Adho Mukha Svanasana with chair, bring the hands to the outer edge of the seat and from here go to..
  13. Urdhva Mukha Svanasana (with chair): Keep the arms and legs straight and bring your hips close to the front edge of the chair. Lift yourself away from the chair, shoulders away from the ears, roll the shoulders back, bring the shoulder blades in and lift the whole front body from pubic bone to sternum up, bring the sternum forward. Keep the tailbone in, the lumbar spine long, reach the heels back and the front thighs away from the floor. From here back to..
  14. Adho Mukha Svanasana
  15. Urdhva Mukha Svanasana … repeat 5 to 10 times with the inhalation go to Urdhva Mukha Svanasana with the exhalation Adho Mukha Svanasana.
  16. Virabhadarsana I with chair (right leg in front)
  17. Virabhadrasana I (left leg in front)
  18. Adho Mukha Svanasana
  19. Urdhva Mukha Svanasana
  20. Adho Mukha Svanasana
  21. Ardha Uttanasana feet as wide as the mat
  22. Virabhadarsana I with chair (right leg in front)
  23. Virabhadrasana I (left leg in front)
  24. Ardha Uttanasana
  25. preparation Supta Padangusthasana I (right leg up)
  26. preparation Supta Padangusthasana I
  27. Supta Padangusthasana I (right leg up)
  28. preparation Supta Padangusthasana I (left leg up)
  29. Supta Padangusthasana I (left leg up)
  30. low lunge: start with the right leg in front, open the left hip
  31. from low lunge move the hips back, keep the spine long and the back straight
  32. low lunge (right leg in front) … repeat 3 times and then change sides
  33. preparation Hanumanasana (right leg in front) with hands on blocks
  34. lower down to Hanumanasana
  35. Change sides (left leg in front)



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