yogabook / asanas / hanumanasana
hanumanasana
„forward split“
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Last modified: 30.12.2018
Name: hanumanasana
trivial name: forward spilt
Level: FA
- classification
- contraindications
- effects
- preparation
- follow-up
- derived asanas
- similar asanas
- diagnostics
- instructions
- details
- variants
Classification
classic: seated pose
physiological: stretching of the hamstrings and hip flexors
Contraindication
Due to the forced extension/hyperlordosis of the lumbar spine, facet syndrome, spondylolisthesis and spinal canal stenosis are contraindications.
Effects
- (711) Stretching of the short hip flexors (iliopsoas)
- (721) Stretching of the hamstrings
Preparation
Hanumanasana is a particularly challenging pose that focuses on the flexibility of the hamstrings and the hip flexors at the same time. Prepare the ischiocrural group carefully with:
- uttanasana as a generally effective and efficient stretch of the hamstrings to prepare for flexion in the hips in this pose
- prasarita padottanasana very similar to uttanasana
- parsvottanasana as a stretch that goes beyond uttanasana
- pascimottanasana
- janu sirsasana
- tryangamukhaikapada pascimottanasana
- downface dog as another good preparation for the hamstrings when the pelvis is tilted powerfully
- hip opener 5 as a very effective stretch of the hamstrings that goes beyond uttanasana
- warrior 3 pose
- trikonasana
- Variation „standing against the wall“ of trikonasana, i.e. a supported lateral hasta padangusthasana
- parivrtta trikonasana
The biceps femoris on the back of the leg can be practised separately:
- hip opener at the edge of the mat with larger angles in the knee joint than usual
- hip opener 3 with a larger angle in the front knee joint
If the short extensors of the hip joint (all other than the hamstrings) such as the glutes still have limitations, prepare with:
- half lotus forward bend
- hip opener at the edge of the mat
- hip opener 3
- parivrtta trikonasana with bent front leg and falling contralateral hip
- parivrtta ardha chandrasana with bent standing leg and falling contralateral hip
- maricyasana 1
- maricyasana 3
- malasana especially the forward bend
The demands on the hip flexors are particularly high here. An excessively hollow back when standing upright indicates shortened hip flexors. However, the demands here go far beyond the ability to straighten the pelvis when standing upright. The iliopsoas is more important here than the biarticular rectus femoris, as the knee joint is not significantly flexed. For the general risks of a hollow back, see the FAQ.
- hip opener 1
- hip opener 2
- warrior 1 pose
- upface dog
- urdhva dhanurasana (back arch)
- setu bandha sarvangasana
- ustrasana (camel)
and other backbends with extension in the hip joint. Even if the stretching capability of the rectus femoris is likely to be of secondary importance, it can also be prepared:
- ardha supta krouncasana
- supta krouncasana
- supta virasana
- quadriceps stretch 1 on the wall
- quadriceps stretch 2 on the wall
The ankle stretch can be prepared with cramp-reducing exercises:
- baddha padasana, probably the most precise exercise for plantar flexion in the ankle joint
- virasana does a similar job if attention is paid to the extension of the ankle joint (plantar flexion)
- supta virasana also achieves this if attention is paid to the extension of the ankle, but has other, greater challenges and less effect on the ankle joint
Follow-up
Derived asanas:
Similar asanas:
In form and effect:
- hip opener 1
- hip opener 2
- downface dog backwards against the wall with one leg lifted
- ekapada prasarita variation of uttanasana, i.e. uttanasana with one leg lifted
Diagnostics (no.)
The inability to detach the upper body from the front leg because the pelvis cannot lift up indicates a shortening of the hip flexors (iliopsoas) located in the pelvis. For the risks of a hollow back that often occurs under this condition, see the FAQ.
(650) Kyphosis and lordosis of the spine:
The deviations from the physiological double-S shape of the human spine become visible in this pose only in the thoracic and cervical spine. There should be a certain degree of lordosis in the cervical spine (convex spine from the front) and a certain degree of kyphosis in the thoracic spine (convex spine from the back), although this may and should disappear in this pose if the back is actively stretched. If the kyphosis of the thoracic spine remains despite attempts to straighten the back, it is probably due to hyperkyphosis. See the FAQ. The position of the lumbar spine in this pose is almost inevitably a hyperlordosis and therefore not diagnostically meaningful.
(611) Unequal shoulder height/scoliosis of the spine:
The lateral deviations of the spine from the sagittal plane known as scolioses are also quite visible in this pose. See the FAQ.
Note, however, the influence of the asymmetrical position of the hip joint, which will become all the more noticeable the less flexibility there is in the direction of flexion in the hip joint (front leg), but above all in the direction of extension in the hip joint (back leg).
The hamstrings here are stretched intensively in one hip joint, therefore various disorders may be found:
- Shortening of the hamstrings makes it impossible to take the pose, see FAQ.
- Damage to the hamstrings that causes pain or functional restrictions can also be easily recognised here, from simple tension to strains to muscle (partial) tear. Tears might lead to a reduction in strength when leaving the pose quickly.
- Irritation of the sciatic nerve: irritation of the sciatic nerve, which innervates the leg and foot, can become symptomatic during forward bends in particular, even if they are otherwise rather calm. See the FAQ.
- Irritation of the origin of the hamstrings at its origin at the ischial tuberosity also known as PHT: proximal hamstring tendinopathy will become quite apparent in this pose and require protection from intensive stretching, as required by this pose, see the FAQ.
- Baker’s cysts create a feeling of tension or a foreign body, see FAQ.
Both hip joints are in extreme positions: one in sharp flexion, the other in sharp extension, in addition the limits of flexibility create abducting and exorotating moments in the hip joints; this possibly triggers pain in existing hip damage.
- Arthrotic change (degenerative with cartilage atrophy) of the joint
- Arthritis (joint inflammation) of various kinds
- Perthes‘ disease in children or hip dysplasia in general might possibly cause pain, although the usual pain causing external rotation in the hip joint and abduction are absent here
- Dislocation / subluxation, which would cause a significantly increased sensation of tension in various muscles covering the hip joint
- joint trauma suffered, which may cause pain in the joint even after many weeks or months
(644) Lumbar spine:
This pose can reveal problems of various kinds in the lumbar spine or its musculature, for example because the psoas major pulls on the lumbar spine heavily, see also the FAQ.
(921) Ankle: Extension deficit in plantar flexion:
An extension deficit in the ankle joint can be recognised in this posture.
(913) Cramp in the muscles of the sole of the foot or calf:
In this pose, the rear ankle is stretched (plantarflexed) and the sole of the foot is compressed; cramps in the sole of the foot can indicate previous (also chronic) overloading or incorrect loading and shortening of the muscles. Highly toned calf muscles can be prone to cramps.
Variants:
Instructions
- Take the hip opener 1, right leg in front.
- Stop the movement of pushing the body backwards with the strength of the right (front) leg, turn the left foot round, slowly push the front heel forwards by stretching the front knee so that the right leg can slowly stretch further.
- Without bending the back leg or allowing the pelvis to move sideways, push the front heel further and further forwards until both legs are stretched out on the floor.
Details
- It goes without saying that hanumanasana is a very intense pose that requires great flexibility both in the hamstrings of the front leg and, above all, in the hip flexor muscles (iliopsoas) located in the pelvis and, secondarily, in the rectus femoris of the back leg. The absence of one of these two prerequisites definitely makes hanumanasana impossible or forces a significant lateral rotation of the pelvis away from the front leg, which should be avoided due to the strong and asymmetrical loads on the SI joints, for example.
- Normally, the pelvis rotates significantly in the plane in relation to both legs due to the flexibility restrictions firstly in the hip flexors of the rear leg secondarily and the flexibility restrictions in the hamstrings of the front leg. This represents a bilateral abduction, which is one of the important evasive movements for both muscle groups mentioned (hip flexors and hamstrings).
- Of course, in most cases the pelvis cannot be straightened up to the vertical, which many anatomists also consider to be unattainable, as they believe that an extension of 90° in the hip joint cannot be achieved. We are also not aware of any case or medial presentation in which the extension in the hip joint has come close to 90°. However, wherever the pelvis is positioned – unless it would easily exceed 90° – there will be a clear hollow back inclination, so that it may be better not to bring the upper body into a vertical position in order to avoid an excessive hollow back. However, an upper body that is tilted forwards will place a significant demand on the autochthonous muscles, particularly in the lower back. If this is too intense, it is better to practise a variant supported by the hands and, if necessary, exercises that reduce the tone of the muscles in the lumbar spine after leaving the pose.
- If the hands are not needed for support, the classic positions of the arms can be chosen: hands folded on the sternum in namaste or arms stretched upwards as in urdhva hastasana.
Variations
Supported with hands
Instructions
- Take the pose as described above, but support yourself with your hands on the floor on both sides, if necessary on more than one block.
Details
- The arms are required to hold part of the body weight for the duration of the pose. This is all the more important as the shoulder blades should be in depression, i.e. the upper body is lifted between the arms, which requires more effort from the triceps to stabilise the elbow joint. This can cause significant strain or even a tendency to cramp in the triceps, as the middle head of the triceps (caput longum) does not work very far from its active insufficiency and a frontal abduction in the shoulder joints, which would relieve it, would correspond to a movement of the shoulder area backwards relative to the hands, and usually cannot take place due to the increased hollow back inclination associated with it.
On a block
Instructions
- Take the pose as described above, but place the pelvis on a block or other suitable object.
Details
- Used correctly, this variation provides a certain degree of protection against strains if the support is high enough. Due to the reduced intensity, the pose can usually be held for much longer, which gives the muscles more time to stretch. There is also more room to position the pelvis precisely and without rotation, as well as to avoid external rotation and abduction of the thighs.
- The reduced stretching requirement allows the pelvis to rotate less in relation to the legs and also makes it easier to straighten the knees.