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. mudra where possible in his • You may like to support yourself asanas.) 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 Hanuman! arms to hold you where you get To work towards or modify this advanced pose, you can use Chetakasana (horse lunge).
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 YOGA magazine YOGA magazine 37