#(front splits = Hanumanasana)

[elephantbitterhead]

Midway upon the journey of our life I found myself within a forest dark, after realizing that I will probably never be able to do the splits.

[aatmyogashala]

Hanumanasana is an advanced seated asana that requires lots of flexibility in the hips, groin and legs -- particularly the hamstrings and quadriceps. The name comes from the name of the Hindu monkey god, Hanuman; and asana, meaning “pose.” This asana is named as such because it represents the leap Hanuman made from the southern tip of India, as described in the epic poem, "Ramayana."

In the fullest expression of this asana, the legs are in a full split position, with one leg extended in front of the torso and the other behind the torso. The hands and arms may be placed on the ground on either side of the body, in prayer position (anjali mudra) or stretched to the sky.

Hanumanasana is also known in English as monkey pose, seated splits or splits. . 𝐅𝐨𝐫 𝐈𝐧𝐪𝐮𝐢𝐫𝐢𝐞𝐬 & 𝐌𝐨𝐫𝐞 𝐃𝐞𝐭𝐚𝐢𝐥𝐬: Website: https://aatmyogashala.com/ Call OR WhatsApp: +91-8445993766 E-mail: AatmYogashala@gmail.com

[abhyasschoolofyoga]

How to do a Front split? | Hanumānāsana | Abhyas School of Yoga | #shorts

This pose improves flexibility and blood circulation

in the legs and hips. It massages the abdominal organs and tones the reproductive system.

Key Points to Remember:

1. Hanumanasana is the ultimate test of leg and hip flexibility.

2. Breathe normally throughout.

3. For Those who cannot touch the pelvis to the floor, place a cushion or folded blanket underneath the pelvic floor to avoid strain.

4. Don't forget to repeat the same to the other side.

5. After completing this asana, sit with both of your legs extended forward for one or two minutes.

"Yoga cannot be restricted to just the physical postures, kriyas, and mudras. The yoga of the physical realm extends much beyond the boundaries of present-day Hatha yoga. The Abhyas School of Yoga not only teaches but also imparts the Yoga of the physical realm to bring about the change we seek in our lives. This school is imparting the universal knowledge of ‘the real essence of Yog’. The message that the real essence of Yog wants to provide and help you with is how you could find yourself and ‘do what is needed." - Naam Deo

Experience ‘The Real Essence of Yog’ at the Abhyas School of Yoga. http://www.naamdeo.org/

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[flexibilityisfreedom]

Monica Sahu - Via Instagram

[fitabouts]

Hanumanasana, also known as Monkey Pose or Split Pose, is a deep hip opener pose works to stretch your waist and legs, as well as open up your chest. It can also stimulate your abdominal organs.

🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸

🧘‍♂️ Information:👉 

1️⃣ Know as:👉 Hanumanasana, Monkey Pose, Splits Pose, Dragon Splits Pose, Front Splits Pose

2️⃣ Sanskrit name:👉 हनुमानासन;

3️⃣ IAST:👉 Hanumanāsana

4️⃣ Pronunciation:👉 HAH-new-mahn-AHS-anna

5️⃣ Level:👉 Intermediate

6️⃣ Type:👉 Sitting, hip opener

7️⃣ Total time:👉 30 to 60 seconds

8️⃣ Drishti:👉 Forward; Upward

9️⃣ Chakra:👉 Swadisthana Chakra, Muladhara Chakra

🔟 Focus:👉 Legs, Chest

💡 Indications:👉 Insomnia, increase blood flow to skin, stimulate abdominal organs

💡 Counterpose:👉 Adho Mukha Svanasana (Downward-Facing Dog Pose)

💡 Preparatory poses:👉 Butterfly Pose, Janu Sirsasana, Intense Dorsal Stretch Pose, Wide Stance Forward Bend Pose, Reclined Hero Pose, Reclining Bound Angle Pose, Reclining Hand-to-big-toe Pose, Wide-angle Seated Forward Bend Pose, Urdhva Prasarita Padasana, Intense Forward-bending Pose, Virasana

💡 Follow-up poses:👉 Eka Pada Rajakapotasana, Dancer Pose, Paschimottanasana, Upavistha Konasana

💡 Contraindications:👉 Groin injury, knee or hamstring injury, high blood pressure or low blood pressure (do not raise hands overhead)

Learn more:👉 Hanumanasana or Front Splits Pose or Monkey Pose 

[calorieworkouts]

6 Tips for Sliding into Split Yoga Poses

Doing the divides is no very easy job for many people. Much like anything else, with constant method, persistence and the appropriate approach, it can really show to be a lot a lot more easy to achieve than you possibly think. I offered myself a month to move and also glide completely right into the divides (meaning knees as well as pelvis touching the ground at the same time) yet to my shock, I was dividing perfectly within a week simply by following these 6 steps. I realize I might have had an advantage as I was birthed freakishly versatile, however I had not exercised or had the ability to carry out the divides in over ten years. I am particular that even the stiffest of the stiff will certainly be able to divide perfectly as long as the following steps are valued and also made use of daily.

Start Slowly

The key here is to develop your adaptability and also open your hips slowly. Listen to your body and also go to the actual edge of your restriction high cliff but don't press it as well much past that. Pulling a muscle mass or straining your tendons will just make them tighter. An acquired muscle will not be so ready to slide right into the divides for you, as well as you'll end up having to encourage it (similar to a stubborn kid who won't eat broccoli) for a lot longer in the long run. Instead, coax it kindly and also gradually as you envision yourself in the ideal splits.

Stretch it Out Daily

If you take ten minutes (five for each and every side) as well as pull yourself apart each day after that you will discover that versatility comes quickly. Your body will certainly respond much better with a mild as well as consist stretch as opposed to a powerful as well as erratic approach to the so-called-splits you're attempting.

Warm Up

There are lots of methods you can warm yourself up for the divides. You can increase your heart price and blood circulation with the powerful Sun Salutation collection. Or else, something simple such as running in area and even cleaning up your house will additionally suffice. Furthermore, a great, hot shower helps to loosen and also unwind the muscles.

Use Distracted Focus

It's much less complicated as well as much more enjoyable to hold poses for longer durations of time when we "sidetrack" the mind. Play a five-minute tune (for every side) that you delight in and also allow it inspire you to open up, melt and also relax yourself right into the stretch. Providing your mind another thing to consider will certainly in turn permit you to concentrate much more on the procedure, the technique will certainly pass much quicker for you. This is an excellent device to utilize because much longer held split positions indicates earlier reached versatility for perfect efficiency and also implementation in no time.

Straighten That Torso

When we first try to bring our body right into the divides, the majority of us have the propensity to lean ahead as if trying to encourage our front leg to possibly do the very same. What if I informed you that if you did the opposite, your body would locate you a lot more lovely and also convincing? When you feel you have actually reached your maximum stretch and also minimum distance from the ground, align your back and also lean your torso in reverse to witness the magic. You'll suddenly be a few inches better to (otherwise completely on) the ground!

Breathe Through It

Taking slow-moving, deep breaths can be of excellent aid. Breathing soothes our system when we experience discomfort and also aids to eliminate discomfort. Utilize the breath as a guide as well as slide additionally down with each exhale.

Yoga

These Yoga poses can be challenging in the beginning but they are a wonderful means of exercising your divides:

Urdhva Prasarita Eka Padasana (Standing Divides Posture)

Eka Pada Adho Mukha Svanasana (Downward-Facing Pet on One Foot)

Prasarita Padottanasana (Wide-Legged Forward Bend Pose)

Eka Pada Urdhva Dhanurasana (Wheel on One Leg)

Eka Pada Rajakapotasana (Pigeon Pose)

Hanumanasana (Monkey Pose)

Splits and Tricks

Whatever your factor may be for seeking the capability to do the splits, keep in mind that it's a journey that requires perseverance, persistence as well as conscientious listening to your limitations. By perfectly carrying out positions, we are achieving much even more than an easy posture that is "trendy to look at." I do confess it might be a cool party trick, it is a lot more than that. It takes terrific expertise, dedication, self-confidence and a little fearlessness as well. The divides, as every other Yoga exercise pose, need your full awareness as well as comprehension of your body. To end up being acquainted with your body, resolving the questions and interruptions of the mind as well as seeing every one of the subtle inner operations - that is to truly know thyself. By dedicating on your own to a certain process as well as aiming to reach an objective and after that showing up there since of your very own will, You encourage You.

Exactly How to Do the Splits

Liked this? We have actually assembled the best guide on how to the splits! There are video clips, a stretching regimen, a 1 month difficulty as well as even more - take a look!Find out how to do the divides! »

[practiceyoga-la]

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A post shared by Ellen Huang (@ellen.yoga)

DETAIL + DEPTH | This final sequence addresses both hip extension and flexion in preparation for Hanumanasana. I use two blocks for the hands (which can be turned on any of its three heights as needed), a blanket for the back knee for extra comfort and support, and a wall (or blocks) for the back foot. The back foot pressing into the wall helps to drive the hip of the same side forward, which is beneficial as limited hip extension will open the hip to the side and produce external rotation of the leg. If you do have the range of motion to come into full Hanumanasana, keeping the back toes curled under and heel high becomes a disadvantage, as it prohibits the thigh from fully extending down into the ground.⁣ ⁣ The sequence is as follows:⁣ Anjaneyasana - Kick/release back foot into wall, repeat⁣ Lengthen stance and step front foot forward ⁣ Lift back foot to engage hamstrings, repeat⁣ Lift and lower back knee with as little help from the hands as possible, repeat⁣ Slide front foot forward more, dorsiflex foot, and straighten front leg - Flex and lift the spine, repeat⁣ Slide front foot forward more - Flex and point foot, repeat⁣ Slide foot forward even more to approach full Hanumansana - Internally rotate back leg by manually pulling up on tail of yoga belt tied around root of thigh⁣ ⁣ Stay and breathe, then switch sides.⁣ ⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#hanumanasana #splits #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #yogaprops #propyoga #wallyoga (at Eagle Rock, Los Angeles) https://www.instagram.com/p/Bq-HD7_hJp7/?utm_source=ig_tumblr_share&igshid=10tthou5vs25f

[nadisyoga-blog]

Mis #camelposevariation #kapotasanab #ekapadaustrasana Seguiré intentando #gomukhasanaarms en #ustrasanavariation La he intentado muchas veces y hasta hoy pude enlazar los dedos, aunque aún me quedan los brazos desalineados eso es un gran logro! #alliscoming #nadissep18 Día 4 #GetThatPoseYogi challenge, between September 16-30! hosts: @shani.yoga @thebokeeffect @mansuz @seonia @ciel70 • sponsors @aloyoga @Tinydevotions 1.BowPose ( Dhanurasana )-Shani 2. WheelPose (Chakrasana )-Andrea 3.Super Soldier (Viparita Parivrtta Surya Yantrasana)- Suzie 4.Extended puppy in one feet head (Uttana Shishosana)- Seon 5. Camel( Ustrasana) - Elena 6. Scorpion Pose (Vrishchikasana)-Shani 7. Front Splits (Hanumanasana)- Andrea 8. Frog pose (Mandukasana)- Suzie 9. Flying pigeon( galavasana) - Seon 10. Bird of paradise (Svarga Dvijasana)- Elena 11. Handstand (Adho Mukga Vrksasana)-Shani 12. Dancer’s Pose (Natarajasana)-Andrea 13. Peacock pose( Mayurasans)-Suzie 14. King pigeon ( ekapada rajakapotasana)-Seon 15. Scale pose ( Tolasana)- Elena https://www.instagram.com/p/Bn_HU19AKfn/?utm_source=ig_tumblr_share&igshid=d6u9b1nqyy9y

[tymihoward]

Day 8: Hanumanasana, Monkey Pose or one of my FAVORITE POSES is a usually a seated asana in modern yoga and is the yoga version of the front splits. Many student know that I also love to do the standing version just as much as the seated one. Hanumanasana Stretches: Hamstring, Thigh, Inguinal region wearing @aloyoga @thewondererchs This is all about the legs! Join us for an 8 day challenge to work on postures that will help you feel stronger and stand taller—on and off your mat. Pose Line-Up Day 1 Malasana Day 2 Pistol Squat Day 3 Skandasana Day 4 utkatasana Day 5 warrior 3 Day 6 Garudasana Day 7 utthita hasta padangusthasana Day 8 hanumanasana Hosts: @chrisenmoves @tymihoward @maysyoga @mindful_mover @ellesirilak Sponsors: @aloyoga @alomoves *Winner will receive a $100 Alo Yoga gift card and 6 free months of Alo Moves. Rules: 1. Follow all hosts and sponsors. 2. Use the hashtag #Alostronglegs 3. Post a pic or vid of the daily pose. 4. Tag and share with friends to join! 5. Have fun and make sure your profile is set to public so we can see your posts in the gallery. #tymihoward #tymihowardyoga #yogabender #benderyoga #tymibender #thewonderer #wondererch #charlestonyoga #yogateacher #yogateachertraining #manifestyoga #manifestmiracles #manifest #godwinks #charlestoncommunityyoga (at The Wonderer) https://www.instagram.com/p/Cc-2iK-uZPp/?igshid=NGJjMDIxMWI=

[kianangyoga]

Day 7 of #kianangyogatutorials - #SPLITS is #Hanumanasana / Splits! I recommend doing a bunch of, or all, of the previous day’s poses as warm up before jumping right in! - The most important alignment principle that I want you to think about is: ✨Squared hips - it’s so easy to let the hips open, as gymnasts and dancers often do (speaking from experience because I was one 😂)! This is where managing your ego comes in because we all want to hit the ground, but usually jeopardize alignment in order to do that. REMEMBER: yoga doesn’t hurt you, ego does! 🤗✨ - Some other options: ✨Half Split - img 2 (hips still square + spine long), can be done with or without blocks under the hands ✨Place a block under front hamstring for support if you’re close to the ground, but not quite there yet! ✨Variations - arms up to sky (as shown in img 1), hands down beside hips, folding forwards over front thigh, mermaid back leg or flip grip while holding back foot (like king pigeon) ✨Oversplit - if you’re feeling good in splits and can come all the way down, try placing the front heel on top of a height to really work those hamstrings! - Join me from the 5-11th of every month to deepen your practice & explore my pose of the month through a series of #kianangyogatutorials! - LEGGINGS: @myinnerfire MAT: @alwaysxalways . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . #Yoga #YogaEveryDamnDay #YogaEveryWhere #IGYogaCommunity #yogi #yogini #ILoveYoga #Strong #YogaInspiration #YogaLove #YogaFun #YogaLife #YogaPractice #PracticeYogaChangeYourWorld #Fit #Fitness #YogaPose #Strength #Balance #YogaProgress #Flexible #Flexibility #YogaTeacher https://www.instagram.com/p/BnmQRqhhUph/?utm_source=ig_tumblr_share&igshid=uuy7w7w5s683

[devashisdev]

Front Split Hanumasana Muscle Anatomy

A true front split is one of the two front split variations. The true front split is achieved by moving the straight legs in opposite directions, while the hips remain squired. True front split keeps the right and left hip in one. In Yoga this position is called Hanumanasana or Monkey Pose.

More information: https://youtu.be/YF9BeEk8d1w

[flexibilityisfreedom]

Enjoying a nice, late spring evening.

(Click here for more posts of me)

[michellerosado]

Happy Friday, everyone!! 🌞 Yesterday I had the chance to work with the wonderful @man_nyc at a #photoshoot that spanned through NYC. 🗽🏙 The shoot ended at the High Line, and I can’t even begin to express my nervousness to practice in front of strangers once again. 😬 But I got through it. 💪🏻 . . The photo shoot was for the upcoming #SummerMoonYogis #yogachallenge beginning June 20th, for which I am wearing the “Flower Antlers” set by @yogacycled_wear, and mala by @merubeads two of our gracious sponsors. 🙇🏻‍♀️ We will be sharing how the #asana practice correlates from moon energy 🌝, so I hope you can join us! 😍 . . This is also my delayed post for #thursdayswesplit with the lovelies Jenny @jennyg2bfit and Erin @_balance_in_life_ 💗🕉🙏🏻🧘🏻‍♀️🌿 . . Photo credit: 📸 @man_nyc . . . . . . . . #nycfitness #vegan #yogastrong #yogaeverydamnday #veganfitness #nyc #nycyoga #yogawithmikaila #ashtangi #veganfitness #practice #flexibility #ashtangayoga #splits #whatveganslooklike #yoga #yogini #yogalife #frontsplit #fitness #yogagirl #newyorkcity #ashtanga #hanumanasana #yogisofinstagram #highline #backbend (at The High Line)

[practiceyoga-la]

View this post on Instagram

A post shared by Ellen Huang (@ellen.yoga)

DETAIL + DEPTH | We begin our sequence toward Hanumanasana with this mini vinyasa, which quickly warms up the feet, calves, inner thighs, and outer hips. Typically, I like to begin practice in a symmetrical pose such as Child's Pose, a Supine Backbend, or even Tadasana. Symmetrical work tends to be more accessible than asymmetrical work, and is a gentle entry into practice. This sequence, however, begins asymmetrically, as we head straight into the challenge of the pose: working asymmetrically in opposing range of motion: hip flexion with the front leg and hip extension with the back leg. If the start is too complex, even energetically, this same sequence can first be taken in Tadasana.⁣ ⁣ Start in Tadasana with the feet slightly apart. Then separate the feet from front to back, with both feet facing forward. On an inhale, lift the heels and arms. With an exhale, lower the heels and arms. Do this as many times as appropriate.⁣ ⁣ Next, on an inhale, add light spinal extension as the arms lift. With an exhale, lower the arms and heels for spinal flexion. Place the fingertips on the floor or blocks.⁣ ⁣ Then, on an inhale, lift the heels as the arms reach forward and up, increasing range of motion in spinal extension. The calves will begin to burn as they seek balance! Lift the heels even more at the height of the pose and pause at the top of the breath. With an exhale, keep the heels lifted, reach the arms forward and down as the torso folds toward the leg. Release the head and the heels at the same time. Repeat as appropriate until the body feels warm, then switch sides.⁣ ⁣⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#hanumanasana #splits #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #parsvottanasana (at Highland Park, Los Angeles) https://www.instagram.com/p/BqsFLv1BizY/?utm_source=ig_tumblr_share&igshid=1pvy2x54b8f22

[theabundantyogini]

Love this variation! thank you @bennrasmussen #Repost @bennrasmussen with @get_repost ・・・ Having trouble opening up your hanumanasana (splits pose) then try this variation of #anjayneyasana supported on a block under the front sits-bone. Many people focus on the front leg of the splits, opening the calves and hamstrings and neglect the back leg, where you need to lengthen the psoas, quads and other hip flexors. If one tall block isn’t high enough to support you, build it up with two blocks. https://www.instagram.com/p/BnFTF_GH43l/?utm_source=ig_tumblr_share&igshid=14vtlz1qxzht1

[happyhealthyhabits]

This Yoga Sequence Is the Perfect Prep for Firefly...

A commonly asked question is how the intense arm balance known as Titibasana (Firefly Pose) came to be named after a tiny insect. The enchantment of the firefly, which is believed to be a good omen, comes entirely from its ability to generate its own light from within. Noting this helps to explain why the magical creature seems a fitting inspiration for a pose that demands deep core energy, an ability to draw one’s energy toward the center, and a tremendous amount of practice to appear so effortless. Although rightly classified as an arm balance, Firefly is also part of a family of deep forward folds—including Squat, Lizard, Tortoise, and standing Firefly—in which the spine is flexed. In some folds, including Firefly, the legs are in straddle position, which challenges the abductors. These muscle groups tend to be neglected in our everyday movements. In this sequence, that lengthening is repeated throughout the sequence in various shapes, including Parivrtta Surya Yantrasana (Compass Pose), modified Hanumanasana (Monkey or Splits) or Ardha Hanumanasana (Half Splits), and more. Now for that inner fire: To add the balance of Firefly to the shapes above, the practitioner must press down into their hands, engage the core to resist gravity, and hug the legs to the arms in hip adduction while at the same time bracing the arms against this pressure. All the things! In this sequence, you practice them progressively, one at a time. And, like dancing at dusk, playfulness is an ideal frame of mind to use when learning this posture. See also: Our Guide to How to Do Tittibhasana (Firefly Pose)

How to come into Firefly Pose

You’ve got to be game to sit your butt back and use your arms like a shelf to enter the pose. Sound a little fearsome? Kids do this kind of thing every day! Staying playful relieves us of the onus to get it right straight away. Stay playful, stay flexible, and stay with your practice.

(Photo: Renee Choi)

Ananda Balasana (Happy Baby) flow to straddle

How it prepares you: Inexact circular movements in your hips when you are not bearing weight are great for increasing joint mobility. How to: Begin your warmup in play by lying on your back in Ananda Balasana (Happy Baby). Gently ground your low back to the mat and rock to the left and right a few times. Come back to center and press your feet up toward the ceiling into your hands, as if you were resisting the pose, which can help your sacrum release into the mat. On an inhale, start to straighten one leg out to the side in a half straddle, then bend that knee again and start to straighten the other. Feel free to slide your hand from your foot to your leg or to rock side to side or to open both legs at the same time. Take a Reclining Supta Matsyendrasana (Supine Spinal Twist) on each side, then make your way to hands and knees. Circle your upper body to warm up the wrists and hands, then flip your hands so fingers point toward your knees. Take some time in Marjaryasana (Cat Pose) and Bitilasana (Cow Pose) and then turn your hands to face the front of the mat and come into Adho Mukha Svanasana (Downward-Facing Dog Pose).

(Photo: Renee Choi)

Chaturanga Dandasana with blocks

How it prepares you: Notice those right angles in the arms? That’s a valuable prerequisite skill for almost all arm balances, including Firefly. Blocks help in this pose not to support you but as a reminder to take your shoulders no lower than your elbows. Less is definitely more. Your elbows do not need to touch your sides—there’s too much variation in the angle of the elbows to the wrists (this is what’s referred to as your “carrying angle”) among all of us to mandate that. Just practice a muscular drawing in of your arms, whether your elbows touch your sides or not. How to: From Downward-Facing Dog, move forward to Plank Pose, lower your knees, and place blocks on their medium or highest level toward the front of the mat. Angle the inner edges of the blocks toward the front of the mat so they look like surprised eyebrows. Place your fingertips behind each block and lower your shoulders to the blocks. Keep your elbows drawn in toward your sides as you straighten your legs to come into Chaturanga Dandsasana.

(Photo: Renee Choi) How to deepen the pose: If you want a core challenge, consider bringing one arm alongside your body like a ski jumper. When you feel stable on the blocks, add the second arm. Keep breathing! This is a powerful practice I like to call a Chaturanga Cleanup. It trains the abs to recruit in the pose instead of relying on the hips to lift or the shoulders to take a nosedive. Start with 3 breaths and build up to 5. Repeat up to 3 times. Return your hand to the mat. From Chaturanga Dandasana, flow through Surya Namaskar A (Sun Salutation A) 3 times, paying special care not to dip your shoulders lower the elbows in Chaturanga or to let that angle slip past 90 degrees. Come to Downward-Facing Dog.

(Photo: Renee Choi) How it prepares you: This position stretches your hamstrings. If it’s comfortable for you, it can also be a shoulder stretch and preparation for the arm balance if you bend your elbows and bring your forearms toward the mat, approaching another right angle in the arms. How to: From Downward-Facing Dog, step your right foot outside of your right hand, and then slide your hands a little closer to the back of the mat. Inhale, start to straighten your front leg, and let your upper body surrender toward the earth. Keep as much of a bend in your front knee as needed but keep your back heel lifted. Release and repeat, rocking back and forth between bent and extended front knee, at least 5 times, straightening your leg a touch more every time. Come back to a bent front knee.

(Photo: Renee Choi)

Prasarita Padottanasana A (Wide-Legged Forward Bend)

How it prepares you: Similar to the last pose, this position stretches your hamstrings and creates the same shape in your arms as Firefly. It comes close to mimicking the entire pose of Firefly. How to: From Low Lunge, on an exhale, walk your hands around to the left long edge of your mat, and lengthen the legs in a straddle fold. Bring your feet parallel to one another and line up your wrists with your heels in Prasarita Padottanasana A. Squeeze your elbows in, making another right angle with your arms. At the same time, isometrically squeeze the feet in toward one another, as if to bunch up your mat. Practice this feeling of hugging inward for at least 5 breaths.

(Photo: Renee Choi)

Utthita Parsvakonasana (Extended Side Angle)

How it prepares you: The action of bracing your arm into your leg and vice versa also shows up in Firefly Pose. How to: From Prasarita Padottanasana, on an inhale, lengthen your spine and lift your head, then exhale and pivot back to a Low Lunge facing the front of the mat. Ground your back heel down and brace your right arm against your inner right calf with your hand on the floor or on a block. Inhale and lift your left arm, opening your chest toward the long side of the mat in Extended Side Angle Pose. Now that your left arm is free from weight-bearing, play with making circles with it and eventually reaching the arm alongside your ear toward the front of the mat. Take about 5 breaths of exploration, gazing anywhere that makes your neck feel free and comfortable. From Extended Side Angle, plant your hands on the mat, step back to Plank Pose, and flow through a vinyasa. Come to Downward-Facing Dog.

(Photo: Renee Choi)

Utthan Pristhasana (Lizard Pose)

How it prepares you: This stretch demands intense hip adduction in the form of a “hugging in” action, which is needed in Firefly Pose. How to: From Downward-Facing Dog, lift your right leg and step your right foot to the outside of your right hand—as much as 2–4 inches in front of it if you have the space. Move your hands back a touch and lower the back knee to the mat. Begin to bend and soften the elbows down toward the mat or a block. Let gravity do the work of relaxing your upper body toward the earth—all the while squeezing your right knee toward your right shoulder.

(Photo: Renee Choi) How to deepen the pose: Consider angling your elbows out to the sides and allow your head and chest to release further toward the ground.

(Photo: Renee Choi)

Hanumanasana (Monkey or Splits), variation

How it prepares you: You do not have to come into the full expression of this variation of splits, as it definitely varies from the norm! So go slowly, and certainly without force. Some practitioners find this variation with legs wider apart easier, but I’d still strongly suggest going slowly to listen to the body’s messages. Take your time and give the pose your attention and breath. This variation of Hanumanasana expresses much of the same shape in the hips and legs that is required by Firefly. How to: From Lizard, press into your hands to lift your upper body, and shift your hips toward the wall behind you so your left hip stacks over your left knee. Instead of bringing your right heel in line with your right hip, keep it slightly out to the side. On an exhale, straighten your front leg and lower your upper body to the inside of your leg. Your front leg will extend out to the side as if pointing at 1 pm. on your personal clock. Remain here for 5–8 breaths. How to deepen the pose: On an exhale, slide your front heel forward and slightly to the right so your leg straightens. Use blocks under your hands so you can control your descent. If your body is responsive, you can forward fold with your chest to the mat. Breathe for 5–8 breaths. When you exit the shape, use your hands and core to slowly slide your front heel back. Take a few easy shakes of your leg and flow through a vinyasa. Hop or step to the front of the mat and step your right foot back to Low Lunge. Begin the second side with Low Lunge flow, and move through Hanumanasana on the second side. Repeat the vinyasa and end in Downward-Facing Dog. Lower your knees to the mat and take several breaths in Balasana (Child’s Pose). Feel your low back lengthen in this introspective pose. When you’re ready, come to Downward-Facing Dog, make your way to the front of the mat, and bend your knees deeply to slowly roll to standing in Tadasana (Mountain Pose).

(Photo: Renee Choi) How it prepares you: This pose is yet another way to practice hip abduction and creating right angles in your elbows, both of which are demanded by Firefly. How to: From Mountain Pose, find a gaze point—or drishti—that is grounded and steady on the floor several feet ahead of you. Inhale and lift your arms, then exhale and wrap your arms with the right arm underneath the left, as if you’re giving yourself a hug. You can practice with your arms wrapped and the fingertips on the shoulder blades, or you can play with lifting your hands to prayer and bringing your pinky fingers toward the wall in front of you. Personally, I spent a year or so just holding onto a pinkie finger before my hands wanted to eventually come into prayer mudra. Sit back as if into a chair and lift your right leg to wrap it around the left leg, squeezing the thighs together. You might be able to sneak your toes around the back of the calf. On an inhale, lift your elbows and then hinge at the hips to fold over the legs. Often, with practice, the armpits can fit over the knees, a potentially calming expression of the Sacred Geometry of body. Breathe deeply and slowly here, hugging toward your center for 5 or so breaths. To transition out of Eagle Pose, slowly lift yourself upright. Then unwind all your limbs and come to standing in Mountain Pose. Take a few breaths. Repeat on the other side.

(Photo: Renee Choi)

Malasana (Garland or Squat)

How it prepares you: This pose is an intense hip opener and again reinforces the squeezing of the thighs and legs into each other. How to: Parallel your feet as wide as the mat. With your hands in prayer, sit your seat back to a half squat. If your knees allow, completely bend them and bring your seat toward the earth in Malasana (Garland or Squat). Press your upper arms into your thighs and your thighs into your upper arms, feeling the secure connection. Lengthen the spine long, lifting the crown of your head energetically towards the sky for 5–8 breaths. Then exhale and lift your hips to hinge into a Wide-Legged Forward Bend. Play with swaying the upper body, bringing length and ease to your low back.

(Photo: Renee Choi)

Utthita Tittibhasana (Standing Firefly Pose)

How it prepares you: Now here’s where that playful spirit comes in handy! Once again, a different iteration of the same Firefly shape. How to: From Malasana, bend your knees a bit and hook your hands to the back of your shins. Play with looking through your legs by potentially nudging your shoulders between your thighs or near the inner knees—just about to where they were in Malasana Pose. You can seesaw forward and backward, working the shoulders into the inner legs for this standing variation of Firefly. Remain here for 5–8 breaths that only a yoga practitioner could love. Step back to Plank Pose and flow through a vinyasa.

(Photo: Renee Choi)

Parivrtta Surya Yantrāsana (Compass Pose)

How it prepares you: This pose brings you the benefits of a more flexible lower back and hamstrings. How to: From Downward-Facing Dog, make your way to a seat on the mat. Bend your left knee and literally pick up your right calf with both hands. Round your back as if you were in Cat Pose and try to sneak your right shoulder under your knee. Use your hands to hook the right leg over the right shoulder like the strap of a backpack. With your right knee bent, loop your left hand over the shoelace side of your right foot. Place your right hand out to the side like a kickstand, and brace your right arm against the leg once more. Begin to straighten your right leg and play with peaking under your left arm. Even if your leg never fully straightens, you are still gaining benefits. Remain here for 5 breaths. Repeat on the opposite side. See also: Think You Can’t Come Into Compass Pose? This 45-Minute Sequence Will Get You There

(Photo: Renee Choi)

Vikasita Kamalāsana (Blossoming Lotus), variation

How it prepares you: This intense hip opener expands on the previous stretches. How to: From seated on the mat, lean back slightly to shift the weight toward your tailbone and lift your legs as if to practice Navasana (Boat Pose). Scoop your arms underneath your thighs  First flare your toes with your heels together, then cross the feet at the ankles and hook the feet. Practice for 5 breaths or so, then place the hands down with your arms still under the legs. How to deepen the pose: Take the jnana mudra, which is known as a gesture of consciousness, by bringing the tips of your first fingers and your thumbs together.

(Photo: Renee Choi) How it prepares you: This gives you different experience of bracing your arms against your legs. How to: From Blossoming Lotus, unhook your ankles and begin to extend your legs forward and out on the ground in a V. Slide your hands out and slide them toward the back of your mat as you go in a V facing the opposite direction. As you lower, you can slow your roll by resisting the slide of the heels forward with your legs, and can certainly add a bolster or pillow underneath your chest and head as you learn this pose. Remain in the shape for 5–8 breaths. Full disclosure: There is not an elegant way to exit Tortoise Pose! Keep breathing as you press your hands against the earth, bend your knees, and start to slither one arm out from beneath your legs, and then the other. As a counter pose, place your hands behind you, plant your feet hip-distance apart, and lift your hips for 3–5 breaths to release the front of your hips in Reverse Tabletop. Then take a seat, swing your feet back, and come to Plank before you take a vinyasa.

(Photo: Renee Choi) How it prepares you: You’re almost there! This pose incorporates many of the most critical elements of previous poses, including the hip-opening and the bracing of the arms and the legs against one another, which are critical to coming into and maintaining Firefly Pose. Read the full article