How to do Hanumanasana (Monkey Pose) and it’s Benefits

Hanumanasana is an advanced pose that requires a lot of flexibility in the lower back and hamstrings. Hanuman is one of the most popular gods in Hinduism, known for his loyalty to Rama and devotion to Dharma. He is also the epitome of bhakti yoga. Hanumanasana symbolizes Hanuman’s leap across the ocean from India to Sri Lanka to find Sita while being chased by Ravana (the demon king). Hanumanasana can be translated as Monkey Pose or Full Monkey Pose due to its resemblance to Hanuman’s legs in this pose. This full body pose encourages you and helps you build courage both physically and mentally.

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What is Hanumasana or Monkey Pose

Hanumanasana, also known as Monkey Pose or Full Monkey Pose, is a seated asana for modern exercise. The name Hanumanasana is derived from the Sanskrit word “Hanuman”, which in Hinduism means a monkey-like divine being, and “Asana” means posture. Hanumanasana is basically an advanced pose where you start from a kneeling position, support your body with your hands and extend one leg forward and the other leg back. The hands are placed in the angelic mudra or prayer position. Extend your arms and then clasp your hands. Hanumanasana requires you to follow the steps several times a day to achieve the proper posture. Hanumanasana stretches the groin, thighs and hamstrings.

Hanuman means Lord Hanuman and Asana means pose. Hanuman, the sacred monkey, is the son of Vayu and a female Vanara. It is a symbol of strength and courage. Hanumanasana provides physical, mental and energetic benefits to the body. The Battle of Lanka was particularly notable when Hanuman jumped from the southernmost coast of India to the island of Sri Lanka. He stretched his strong legs as far as he could to hit the ground mosquito.

Hanumanasana (Monkey Pose): How to do it?

The steps of Hanumanasana are as follows:

Step 1: Half Splits

We recommend starting half-open, keeping your hips square, front leg straight, and back leg arched, distributing your weight evenly between your legs. Then straighten your legs, push through your heels, and bring your toes toward you to activate your flat feet. Keeping your back straight, gradually bring your body closer to the front leg.

Step 2: Low Crescent

Then step your front legs apart and slowly bend your front legs. Lower your hips toward the floor, but keep them square and in line with your shoulders. If this position is difficult for you, you can stand and take long, deep breaths.

Step 3: Extend both legs

Repeat the above steps until complete. Maintain proper balance by keeping your hips straight and not slouching to one side. Keep your torso in line with your hips. Hold this position for a few breaths and relax.

Step 4: Hanumanasana

After completing the above steps, you will be in Hanumanasana pose. Relax in this position and take a deep breath.

Hanumanasana (Monkey Pose): How to do Splits

The steps to practice Hanumanasana are as follows:

• Step One – Get into a lunge position by bending your front knee and making sure it rests on your ankle. Place your hands on either side of this bent leg to help with balance.
• Step Two – Bring your back leg forward to keep your hips straight. With each inhale, raise your tailbone to the sky and on the exhale, lower it to the ground and lift your spine. Repeat this for about 5 breaths or until you feel ready to move into Hanumasana/Split Pose.
• Step Three – Release slowly and keep both legs parallel (one in front).
• Step Four – Straighten your front legs first, then move your body slightly forward and see your front legs stretch. Practice this pose according to your ability.
• Step Five – Next, slowly move your body back to engage the hip flexors/front and back muscles of both legs. Hold this position several times, inhaling and exhaling until you feel comfortable.
• Step Six – Exhale and slowly release Hanumanasana/Split Pose by bending the knees and lifting into Warrior I on both sides before coming out of the lunge.

Hanumanasana (Monkey Pose): Beginner’s Tips

• As you come into Hanumanasana/Split pose, lift from your tailbone and try to keep your spine as long as possible.
• Keep your weight evenly on both feet and make sure your front knee is directly over your ankle.
• If you find it difficult to balance in this position, practice using your hands on the wall for support.
• For an easier variation of Hanumanasana/Split Leg Pose, move into Child’s Pose (Balasana) after completing Step 5. This will help your body rest and rejuvenate before moving on to another position.
• Hanumanasa pose or split legs pose is one of the most advanced yoga poses that requires a lot of patience.

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Hanumanasana (Monkey Pose): Precautions

Below are important safety tips and precautions to keep in mind. These will help you to perform Hanumanasana without any injury or complications.

• Do not do this yoga if you have a groin or hamstring injury.
• To prepare for Hanumanasana, always start your session with a warm-up. You can practice poses like bridge pose, downward dog, firelog pose, standing forward bend and some simple stretching exercises.
• Always wear comfortable clothing so you can move freely.
• Avoid eating heavy meals at least 40 minutes before Hanumanasana or other yoga sessions.
• Don’t overdo it. Instead, try modifying your yoga routine with a booster.
• Pay enough attention to the poses and avoid making hasty movements as this can lead to injury.
• Pregnant women should also avoid this yoga movement.

Hanumanasana (Monkey Pose): Benefits

1. Increases Range of Motion

Practicing Hanumansana is a great way to increase your range of motion and improve your flexibility. Hanumansana is an advanced hip-opening pose that stretches the groin, quadriceps, inner thighs, and spine.

2. Practicing this Helps to Prevent Injuries

This helps increase your range of motion, especially in activities like walking, running, and skiing. Hanumansana increases the flexibility of your legs and makes them easier to move.

3. Improves Digestion

Hanumanasana has many health benefits for our body as it stimulates the abdominal organs. Hanumanasana stimulates digestion by increasing the production of stomach acid and increasing peristalsis (the wave-like muscle contractions that propel food into the digestive tract). Hanumanasana also increases blood circulation in the area, bringing fresh blood to these organs and helping them function properly while removing toxins from them. Hanumansana is one of the most effective yoga poses for stimulating the internal organs and relieving constipation.

4. Tones Abdominal Organs

Hanumanasana is also beneficial for the abdominal organs as it strengthens and stimulates them. Hanumanasana helps improve the functioning of the digestive and reproductive organs while strengthening them. This position also strengthens your back muscles that support these organs.

5. Develops Courage

Hanumanasana stretches the front and back of your legs, mimicking the movements you do in other activities like walking, running, biking, and skiing. These stretches help you fully open your body and face your fears and help you build courage on a physical and mental level. As we become more open to this gesture, we learn to fully surrender to the experience and trust in ourselves and our abilities.

6. Stimulates Reproductive and Digestive Organs

Hanumanasana has many benefits for our reproductive and digestive organs. This position strengthens and stimulates the abdominal organs and increases their performance. Hanumansana is one of the most effective yoga poses for stimulating the internal organs and relieving constipation. Additionally, Hanumanasana helps improve fertility in both men and women by increasing blood flow in these areas.

7. It Helps in Sciatica

Hanumanasana is also beneficial for people suffering from sciatica. This position stretches your hamstrings and glutes and reduces the pain caused by sciatica.

8. It Helps in Leg Cramps

Hanumanasana helps prevent leg cramps by stretching the leg muscles. Hanumansana is a great pose to do before bed because it relaxes your muscles and can prevent leg cramps that occur during sleep.

9. Reduces Stress and Anxiety

Hanumanasana has many psychological benefits, including reducing stress and anxiety levels. This pose opens up our body completely and helps us connect with our inner selves while releasing any pent-up emotions and stress we may be carrying.

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10. It Cures Tightness Caused in the Groin Area

Hanumanasana helps reduce tension from sitting all day or doing repetitive tasks. Hanumansana stretches and relaxes the muscles of your legs and back and removes stiffness and tension in these areas. Hanumanasana also stretches the soles of your feet and relieves sciatica pain from sitting too much at work.

11. It Strengthens Quadriceps Muscles

Hanumanasana helps strengthen the quadriceps because it is a hip-opening pose that stretches the muscles. This position also increases the flexibility of your legs, making it easier to move them during activities like walking, running, and skiing without causing injury due to immobility.

Teaching Hanumanasana

These tips will help protect students from injury and help them get the most out of the situation.

• Students who are just starting to learn this pose often can’t get their feet and hips on the floor, and this is usually due to tightness in the groin area behind or in front of the legs. While in the starting leg position, have them place a thick support under their pelvis (with the long axis parallel to the inside of the calf). Once the legs are straight, have them gently drop their hips onto the bolster. If the bolster isn’t thick enough to comfortably support your pelvis, consider adding a thick, folded blanket.
• Have students practice this pose on a bare floor (no sticky mat) with a folded blanket under the back knees and front heels.
• Yoga teacher Kathryn Budig reminds her students to engage their quadriceps and anterior core as they come into the full pose. He says he asks students to press their toes into the floor to draw their torsos.

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Conclusion

Hanumanasana yoga is also called monkey pose. This is the name of prepaid yoga. Lord Hanuman was famous for his leaps as he could jump very long distances. Hanumanasana may help lower heart rate and blood pressure. By lowering your BMI, your risk of heart disease may decrease. Hanumanasana may improve strength, flexibility, agility, and endurance. Hanumanasana reduces the risk of back and leg injuries for dancers and helps strengthen leg muscles. Additionally, it may be beneficial for people with peptic ulcers and may help relieve mild sciatica symptoms. Avoid Hanumanasana if you are suffering from a hamstring injury. Hanumanasana is recommended to be done under the guidance of a professional.