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