Advanced Pose Chetana Panwar

Yogi Photographed: Moving into to while respecting your edge, Yogi Vishvketu Hanumanasana: and breathing into it. Photography: • Now, on the right side again, • Make sure that both hips are Chetana Panwar inch your front foot slightly for- balanced by continuing to drop ward and seat yourself on a the tailbone and encourage the block so that you are about half front hip back and the back hip way into Hanumanasana. forward. • Hold it here for 10 breaths or • Now raise your arms either into so. Enjoy this halfway pose on the steeple position, or with both sides before coming into your arms shoulder-width apart. your full expression of the pose (Yogi Vishvketu likes to use Jnana on the right leg. where possible in his • You may like to support yourself .) with a blanket or a rolled mat if • Lengthen your spine from tail- you cannot come all the way bone to crown into a proud, down in the splits, or use your graceful ! arms to hold you where you get To work towards or modify this advanced pose, you can use Chetakasana (horse ).

To perform: • Step forward so that your right knee is above your right ankle, with the left leg stretched out behind, knee to the ground. • Press into the left instep so that there is not too much weight on the kneecap. • You can keep your fingertips to the earth, or bring the hands into namaskar mudra at the heart. • The final arm position is with s u Hanumanasana the arms raised above the head . either in steeple position, or e n with the arms shoulder-width i z apart. (the splits) a

• Regardless of where your arms g HANUMANASANA OFFERS MUCH OPPORTUNITY FOR PRACTITION- are, you can lift the sternum to a

ERS TO EXPLORE THE FIRST, SECOND AND HEART CHAKRAS, AND create a slight upper back bend. m TO LENGTHEN THE HIP FLEXORS, GROIN AND HAMSTRINGS. IT IS • Breathe to create space all the a VERY GROUNDING WITH THE ROOT OF THE BODY ON THE EARTH, way from the rooted tailbone, g o

up the sides of the chest to the y

AND ALSO OPENS THE HEART-SPACE TO THE HORIZON – HENCE . clavicle.

ITS NAME.THE LEGENDARY HANUMAN WAS SO GROUNDED AND w • Then change sides. UNSHAKABLE IN HIS LOVE AND SERVICE TO KING RAMA AND SITA. w w 36 magazine YOGA magazine 37