Yoga Splits (Hanumanasana)! With Shana Meyerson of YOGAthletica

[@YOGAthletica]

When you are ready to level up your practice, do my FULL-LENGTH classes to build strength, balance and flexibility to change your whole yoga game! www.union.fit/orgs/yogathletica/videos

[@lenoremeyerson6681]

When I was a kid I could easily do splits but after watching your video twice, I feel ready to try it! Wish😊me luck !!!!!

[@YOGAthletica]

🍀 good luck! you got this! 🙌

[@phuocmaiyoga]

Thanks for your good method teach hope you always have good health

[@YOGAthletica]

thank you so much! you, too! ❤️

[@satyasinha7485]

Hi shana am practicing hanumanasana almost daily since 4 years and now I can split v comfortablely and recently learning eka pada raj kapotasana since 7 months now I can perform this asana also 😊

[@YOGAthletica]

wonderful to hear!🤗

[@20BePositive09]

4 years 😱😱😱 i m so impressed by your dedication and perseverance 👏🏻👍🏻🙏🏻 i just started my daily hanamanasana practice 29 days ago 😭 now i know where i m thank you for sharing it 🙏🏻

[@YOGAthletica]

@@20BePositive09 every day adds up! ❤️❤️❤️

[@ninafoster5752]

You are truly yogi...make everything just as you say because of your positive energy. Simple and just do it...I love it.

[@YOGAthletica]

thank you so much! ❤️🙏🤗

[@sumanrao1739]

Shana you are a sincere teacher and you aren't given to marketing gimmicks, at least in this video ( I will see the others soon!). Keep it up. The dedication is showing!

[@YOGAthletica]

thank you. i'm your basic WYSIWYG. what you see is what you get. ;) authenticity and sincerity always. enjoy the videos and thanks for writing! :)

[@theomega126]

Excellent video! Very thorough.

[@YOGAthletica]

thanks, daniel! looking forward to seeing you in the splits!

[@yurdanurcaglayan5410]

🙏

[@YOGAthletica]

❤️

[@33Jenesis]

You are such a great teacher and demonstrator. I had done all you showed here except the final most difficult variation or two. Now I have what to look for to self correct.

[@YOGAthletica]

thanks so much! even though these are short videos, it doesn't mean they have to be done in one shot. i recommend taking each step until it is comfortable and then moving on from there. :) you may also want to check out my splitsville video on vimeo! 🙂 vimeo.com/yogathletica/splits

[@jenmartin7914]

I love all your videos! Thank you so much for breaking down the poses and making them manageable for all levels. That way we, as students, can see the challenging poses are possible step by step!! :)

[@charlesrath4888]

Well said smile.... I totally agree

[@vaishaliPC]

very good explanation for position of knee and other body part alignments. thanx. I m a regular yoga practioner and this video will help me when I m teaching it to my students. Vaishali Chandra, Pune, India.

[@YOGAthletica]

thank you, vaishali! so glad it helps. :)

[@hhreginahh]

great video! thanks!

[@TraderDT]

Excellent instructions. Thank U

[@YOGAthletica]

you're welcome, theo! i make these for people like you who are enthusiastic about watching them and learning. :)

[@yayitsrebecca1]

Thank you so much for the video! I love how fun you make it. I'm practicing daily!

[@YOGAthletica]

awesome! life is too short not to have fun! :D

[@aparajitavemuri6415]

Thank you sooo much for this video! I get closer everyday! :D

[@YOGAthletica]

that's awesome! that's the gift of daily practice!

[@dionisiap.3385]

Just a quick question...did you get the splits in both sides at the same time??I can reach down (not always) only with my right foot in front and with the left foot in front the further I reach is 1 block apart from the ground...By the way I love your videos and the way that you explain everything ❤️

[@YOGAthletica]

such a good question! and the answer is....no! I got my right leg forward splits probably a year or more before the left (and I am still more aligned on the right). honestly, one day I just decided that the only thing holding me back was my mind and there was no reason I couldn't do it on the left...so I did. and the rest is history. sometimes, the only thing holding us back is ourselves! ❤️❤️❤️

[@dionisiap.3385]

@@YOGAthletica we tend to favorite our most flexible side... that’s why I wasn’t working the same on both legs but from today’s practice I decided to change that, I dedicated more time and I did see a small change I will continue like this...with your answer you give me more courage, I was starting to believe that I am the only one...thank you for spending time to answer to my question 🙏

[@YOGAthletica]

@@dionisiap.3385 awesome! let me know how it goes! 🤗🤗🤗

[@anamicas24]

Hi Shana, I had your video in my recommendation list so this is my first time watching your videos. And to be honest, I really liked it- you are very detailed and made me smile while my body was in pain trying the hard bits. I love doing yoga, am hoping to be more regular in my practice. I read in the comments below that you are going Milan in November, any plans of visiting England? Thank you very much for the videos. Give my Love to your mum (I loved her in your Hand-stand video ;-) )

[@YOGAthletica]

hi anamica, thanks so much for your note! glad you smiled through it all...i'm smiling now, too. :) in fact, i do have plans to come to london in 2015...just in the process of trying to nail down a venue...that's been the hardest part! i may be coming to manchester and brighton, too... you can sign up for my email list on my website (www.yogathletica.com) or send me your address and i'll sign you up. :) would love to see you in england! :) shana

[@YOGAthletica]

(and i'll give your love to mum!)

[@anamicas24]

Hi Shana, Thank you for the lovely reply. Just signed up to your emails. Am really looking forward to seeing you. Hopefully, by then I can master handstand and hanumanasana :)

[@YOGAthletica]

enjoy the journey! :)

[@schays.p3254]

"I'll be back in about 20 mins..." lol You're the best lol

[@YOGAthletica]

Schay S. P :D

[@rajeswarroy7905]

Mam I do some bodyweight workout like Muscle Up , Tuck front lever, Dragon flag, are my Flexibility workouts affected by those type of bodyweight workout???

[@YOGAthletica]

I think it is terrific to work both strength and flexibility. If you overwork one and overlook the other, they can work at cross-purposes. But if you work both in conjunction, they are very complementary. A lot of yoga asanas require a balance between strength and flexibility. You may want to consider subscribing to my Vimeo channel, which is full-length classes with a perfect balance of strength and flexibility. 🤗 vimeo.com/ondemand/yogathletica

[@sarojiniramkumar589]

Thanks for your reply. I love you and your yoga and your happy face.

[@YOGAthletica]

☺️thank you!♥️

[@TheDaleeni]

Oh nice, this might help me! I'm stuck around 20cm away from the floor, i usually do most of what you just showed but it must have been missing a step that might make all the difference! Thanks for the video!

[@YOGAthletica]

thanks! main thing...don't force it. it does come in time and helps a lot if you practice splits daily. you can also hold the warm-up poses longer than five breaths. :) post a pic or vid if it works for you! :D

[@prakashmarimuthu1610]

i just went through your videos, it is great. I am learning Yoga. I am not flexible. From nowhere i have come to the point of touching the toes without bending the knees. I know that there is a long way to go. I would like to know from you, if i practice daily for about 30 minutes to 1 hour. How much time it will take so that i become flexible. Please give me an answer which will be an encouragement to me.

[@YOGAthletica]

hi prakash, everyone works at the pace that works for his or her own body. if you practice diligently for 30 minutes to an hour a day, you should see consistent improvement in your flexibility. no one can say how long it will take to accomplish a split or any other goal...but working on it every day, you will find yourself a little deeper and a little more flexible each time. always work to your edge and just the tiniest bit past it--without hurting yourself!--and you will see great results. but remember the integrity is in the effort and if you are practicing every day, you are doing exactly what you need to do. :) shana

[@manish.hipanwar167]

Excellent video..

[@YOGAthletica]

Manish. hi Panwar thank you! 🙏

[@saharachouri3139]

Hey Shana. It's my first time watching your videos.I loved your instructions, so detailed. And I'm amazed by your flexibility. I have a flexible back, but not hips. And I really want to have the splits because I'll have a gymnastic test in few months, and splits would be a great bonus. Any idea on how to get good splits fast? Thank you so much for the videos. #love .

[@YOGAthletica]

hi Sahar Achouri! welcome to the family...glad you enjoy the videos! if you want more open hips, have you seen my hip opener video (kzbin.info/www/bejne/eoTdqqFubK9oY6s? i wish i could tell you a fast way to get flexible, but flexibility is really something that comes with consistent, sustained stretching...and, generally, time. my suggestion is to be sure to practice your splits every day. start with a hip opening sequence (maybe like the one in my video i mentioned above) and move into splits from there. practice practice practice every single day...and best of luck on your gymnastic test! let me know how it goes! :)

[@saharachouri3139]

shana meyerson Thank you for your reply. I thnik your piece of advice will help me a lot. I'll keep you in touch. Have a good day :)

[@rajeswarroy7905]

My Front split is remaining 10% hope after completing this I can do front split press handstand...

[@YOGAthletica]

hanumanasana sure helps immensely with handstands!!! ❤️❤️❤️❤️ yogathletica.com/the-one-yoga-pose-you-never-suspected-would-revolutionize-your-handstands-forever-2/

[@rajeswarroy7905]

Now 5% is remaining in front split.. Please mam Make a video on middle split

[@YOGAthletica]

here you go: kzbin.info/www/bejne/h3jWl6ajpthmppY 🤗

[@krishnachandran3479]

Hai Mam, Usual Visitor f ur channel... I am a 28 year old with 66kg & 5ft 8inch.. I used 2 do all ur yoga steps regularly..bt not able to do the splits in the r8 manner..How can i overcome the pain when i stretch my legs wide..

[@YOGAthletica]

hi krishna, when you take a break from your practice, it is normal that some things may tighten up and become harder. you have to be really patient in rebuilding. find the edge of how far you can go, but don't push past it to the point of injury. over time and with daily practice, your flexibility will come back. but be patient. don't rush the progress or you can injure yourself. use support under you and make it lower and lower until you don't need it anymore. :)

[@Brown86Eyes]

Hi Shana, I've been watching your video's and I love how you explain everything. :D Could you tell me how long it will take to become more flexible , like in this video? I'm planning on practicing a little every day.

[@YOGAthletica]

thanks so much for writing. and thanks for watching! i wish i could tell you that you will be doing splits in day or a week or a month or a year, but the truth is that it all depends on your body and your practice. for some people, the flexibility can come very quickly. for others, very slowly. the main thing is to stay consistent and patient in your practice and remember that if you are feeling it, you are doing it. never force it...none of this is worth injuring yourself. but practicing daily is your best bet...and take your deepest stretches when your muscles are warm. :) and have fun!

[@vickyd7541]

HI Shana, thanks for the sequence, it's so important to realize that splits are not only harmstring stretches, like many people seem to believe. Do you think it might be helpful to do the thigh stretch ~@ 6min by twisting in the opposite direction? I found that doing this, and always paying attention to keep my hips 'square' in other poses, trained me to keep them this way also in Hanumanasana, i.e. my back knee on the floor and not collapsing in the direction of the back leg.

[@YOGAthletica]

hi Vicky D.. did you ever read this blog post: yogathletica.com/the-one-yoga-pose-you-never-suspected-would-revolutionize-your-handstands-forever-2/? splits are the bomb! as to twisting the other way...sure. if it works for you, it's great. obviously i can't put every variation of every worthwhile stretch into one video, but ultimately i always encourage people to find their own way, their own poses and sequences. when you own it, it works! :)

[@vickyd7541]

Thanks, good point, just read it. I'm working on my handstands too, but more on balancing than kicking up. Though of course if the kickup is controlled (with a good split) it doesn't throw me of balance too much :)

[@YOGAthletica]

hey vicky, handstands are my specialty! you should check out my handstand mania playlist (kzbin.info/www/bejne/Z5m6Z4ughb6qeZo). particularly useful for you will be kzbin.info/www/bejne/oWitaIiYeqepjtk and kzbin.info/www/bejne/goGopoGiebZlm68

[@vickyd7541]

Awesome, thank you Shana, you are very practical, just what I need to work on. I like the "fine line between bravery and stupidity", it's so true, haha.

[@YOGAthletica]

true...and fine. ;)

[@harmalin9323]

hello, thank you for your cool explanations. sometimes I can do the splits and after that I'm so sore that the next day I'm like frozen. you have any tips what to do?

[@YOGAthletica]

are you sore or injured? make sure you are mindful about never going past your edges and pulling or tearing anything. also, practice every day--or almost every day--consistency helps a lot. it's okay if sometimes you are all the way down and sometimes you aren't. do what feels right any particular day. and...do these towards the end of your practice, when your body is already warm and ready to stretch. hope that helps!

[@shakilnoor7381]

Plz help i am 13 years old .I can fall into a bridge but cannot get up I am working on it and I can turn a cartwheel so what should I learn next

[@YOGAthletica]

Here is how to stand and drop: kzbin.info/www/bejne/Y6TUqJeKecSeirc. And here is how to do a “walkover”: m.kzbin.info/www/bejne/iqm9pZ2rqbifr7c Not sure which you are asking. Have fun! And feel free to ask questions! I always reply. 💗

[@NN-mx7zx]

This video has really helped me get my hips really low to the ground for front splits. Thank you so much! However, middle splits seems impossible to me. I am in staff pose and as i spread my legs wider my back gets rounded and i can't sit up tall. Any tips?

[@YOGAthletica]

middle splits are not my forte! i am still working on them myself! when i get there, you can be sure there will be a video! :) for right now, though, you can always put your back against a wall to prevent rounding. and be smart about your edges. if you can't sit up straight, you've gone too far (but it sounds like you already know that! ).

[@clray123]

N N Use frog pose (adho mukha mandukasana) with chin and chest on the ground, relax and massage your butt and upper thighs while in that position. Put something under your butt when spreading legs from staff pose. Don't spread so wide as to make your back round (spread less). Try some PNF stretches (alternately tense up and relax your quads, your calves, flex and pull back your toes). Try bending forward from the hips with straight back, as little as you can. Put something in front of you (blankets, gym ball) to help relax into that forward bend.

[@lovetrain2701]

I want to do handstand so I work out for strength and I'm doing yoda now somehow

[@YOGAthletica]

I have a whole list of handstand tutorials, if you are interested: kzbin.info/aero/PLEk7dn2pk4QWlT2x6f6Sxejxc3boJnrvg all levels, so you can pick what works for you. ❤️

[@giselacepeda1622]

Why do you have to be so far away from Italy??? Your yoga videos have done wonders for my yoga practice and I just wanted to thank you very much for that!!! Keep the good work up :)

[@YOGAthletica]

hi gisela. thanks for the smile...and here's one for you...i'll be teaching in milan this coming november. :) if you go to my website (www.YOGAthletica.com) and sign up for newsletters, i'll keep you posted on the workshops! :D

[@giselacepeda1622]

shana meyerson you just made my day!!! nice way to put a smile on my face :D! I just signed up for that newsletter. Thanks!!!

[@YOGAthletica]

hope to see you in november! :D (tell a friend!)

[@YOGAthletica]

Gisela Cepeda did you see? yogathletica.com/handstand-arm-balance-weekend-milan-italy-october-24-26-2014/ :)

[@indiachills]

I just recently discovered you. Thanks for posting. Your mom is beautiful :)

[@YOGAthletica]

indiachills glad you enjoy the vids...and my mom! ;)

[@CowboyBebop444]

Awesomeness

[@YOGAthletica]

thanks so much! :D

[@donna130111]

Hey Shana amazing video. When i pull the heel towards the butt i feel some kind of pull on the bent knee. is it normal? or am i pushing myself too much? Im a beginner and its been a few week since iv been trying to do the split. please lemme kno what u think or feel ok? thanks a ton..... and gosh u r funny... heeheeheehehee

[@YOGAthletica]

this can be some pretty intense work, so always approach it with sensitivity. any time you feel any pain that feels intuitively wrong, be sure to back off. safety first. :D

[@donna130111]

alright. thank u so much :)

[@anujtyagi1479]

Impressive

[@YOGAthletica]

arjun singh thank you!

[@sharonreeve7509]

Do you have one for side splits?

[@YOGAthletica]

not yet...sorry...but you never know! stay tuned!

[@rajeswarroy7905]

Mam Another question how to learn wall Front split /standing front split

[@YOGAthletica]

I am not sure what a wall front split means? with standing split, you have two choices--open or closed hip. and keep your hands parallel to your standing foot.

[@rajeswarroy7905]

@@YOGAthletica mam wall means standing front split with wall

[@YOGAthletica]

@@rajeswarroy7905 like this? kzbin.info/www/bejne/pYvVqXZseMiUnLM

[@rajeswarroy7905]

@@YOGAthletica yes teacher like this

[@avoiceforthevoiceless2068]

What was the name of the mat? I had to use a mat, plus a folded blanket (folded about eight times), because my knees were KILLING me...

[@YOGAthletica]

+Karolina Zakonek manduka (black mat pro). use this link and the code YOGATHLETICA to save 10%. :D

[@baronred3038]

Nope, not happening, need to order 9998 blocks!!! Thanks Shana will keep practicing

[@YOGAthletica]

Practice daily and you will find new depth. 💗 maybe tomorrow 9997 blocks! It does get better!

[@baronred3038]

@@YOGAthletica😂 hope springs eternal.... Will practice....Thanks

[@jewel8995]

Know we're gonna get out without taking the whole mat with us 😂i letterlly take the mat with when ever i try to get out of the split I think i am the only one who watch this in 2020

[@YOGAthletica]

you are not alone! 🤣🙏❤️

[@jewel8995]

@@YOGAthleticasince you replayed i just want to thank for all of this tortillas you have done you are so inspiring thank you so much

[@YOGAthletica]

@@jewel8995 thank you so much. i really appreciate that. and if you take the time to write to me, i will always take the time to write back.

[@antoninprochazka374]

come give me the football :DD great explanation as usual...

[@YOGAthletica]

:D thanks for watching! football on its way! ;)

[@yurdanurcaglayan5410]

🙏

[@YOGAthletica]

❤️❤️