(LONDON) por Paula Tooths
(Vanarasana – sometimes called bānarāsana)
INTERESTING….
Lunge/Monkey pose. Vānara is a Sanskrit word literally meaning “a human having the fur or tail of a monkey.” It popularly refers to the race of monkey-like humanoids in the Hindu epic Ramayana who are brave and inquisitive in nature. They are at least a foot shorter than an average human and their bodies are covered with light fur, generally brown in color. The most famous Vanara is Hanumān, a loyal devotee of Lord Rama.
“I wish that the message of Peace may be experienced through Yoga, which is not only a culture of the body but the evolution of the Self.” – Yogacharya B.K.S. Iyengar
STEPS:
- Start out kneeling on all fours
– Hands should be positioned directly under the shoulders
– Knees should be directly under the hips - Step forward with the right foot, placing it between the hands
– Make sure the knee is directly over the ankle
– Creating a ninety-degree angle between the floor and the calf/shin
– Right thigh parallel with the floor - Lift the left knee off the ground (or see low lunge variation below)
- Press the left heel backward
- Feel the opposition created by pressing the left heel back and the right knee forward
- Relax and lengthen the neck
- Hold for five breaths (or more)
*** To come out of the pose
- Lower the left knee down
- Slide the right knee back so you are on all four
- Repeat on the other side
*** Low lunge variation
- Instead of lifting the left knee (the back knee)
- Keep the back knee down on the ground
- Lower the pelvis toward the floor (lengthening the two thighs in opposite directions)
- While pressing the front of the torso forward and gently up
*** Modifications
- If your knees are sensitive and the floor is hard, you might consider using a blanket under your knees to protect them from pressure and stress.
- Use yoga blocks under the hands if you need them.
BENEFITS:
- Opens the hips and chest
- Important stretch for proper alignment of the pelvis
- Stretches the hip flexor muscles deep in the pelvis
- Stretches the groin and legs (front of the thighs)
- Lengthens the spine
- Strengthens the lower body
Contraindications:
Recent or chronic injury to the legs or hips
Hope you enjoyed!
Namasté,
