Hanumanasana (Monkey Pose)

The name Hanumanasana is inspired by the Hindu deity Hanuman who resembles the monkey. The name is actually originated from Sanskrit language and in English, this yoga pose is also called as Monkey Pose.

Hanuman is well known as a Hindu deity that is worshiped as the incarnation of Lord Shiva who is believed to take avatar as a Monkey. This pose defines the giant leap of Bajrang Bali that he made while flying from India to Lanka in Tretayuga. 


Stand and bend your left knee on the floor. Then bring your right sole close to left knee or forward and sit; now spread your right leg backward only as far possible to you. To keep your body stable initially, you can use the support of your hands.

Once your legs are aligned in a line, and hips are on the floor, join your hands as in prayer or join them together above your head. Remain constant in this position for two minutes and then rest your body for another two minutes. Thereafter, repeat the process with the other leg.

For the first few days, this asana proves to be little difficult. Do not spread legs completely on the very first day; spread them a bit extra during each practice session. Once you are totally comfortable with spreading your legs completely, repeat the asana two to three times.

Things to know before you practice Hanumanasana:

When you start practicing this asana for the very first time, it is important to start by focusing on your front leg and observe how tight you feel it. You will start feeling the urge to elongate your hamstrings to achieve desired flexibility to perform this asana. However, the key point is that this asana not only demands the flexibility of front leg rather it also needs your back leg to be equally flexible. As the front leg needs some suppleness for hamstrings; in a similar manner, the back leg needs to open at hip flexors. The time when you actually manage to get into this flexibility level, you will be able to create the perfect balance for your body in this pose.

Note that, while performing Hanumanasana, it is not necessary to touch your pelvis on the floor rather you need to add more focus to the ability of your lower back. It must be pushed only up to its capabilities. Be focused on the efficiency of your body; don’t force it to do what it cannot actually do. Rather, prefer to stop when your body is not able to stretch further. Make sure that your leg muscles maintain enough support for your pelvis; for the additional assistance, you can also take help from bolsters and cushions. Always remember to breathe accurately while performing this pose so that the muscle action can be supported.

This asana must be practiced only after getting recommendations from your medical health professionals. Please try to perform this Asana under the guidance of expert trainer only. In case if you are already suffering from a certain injury at your hamstrings or groin area, it is good to avoid this asana. Never ever push your joints so hard that it causes harm to your body. Prefer to stay tuned to the ability of your body and try to improve your flexibility with routine practice.

Benefits of Hanumanasana :

Hanumanasana helps the pelvic region to achieve flexibility. This asana is beneficial to women in many ways. It provides complete relief in sciatica pain and toughens the muscles of the legs.


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