Hanumanasana (Monkey Pose): How to Do, Variations, & Benefits

Image supply: Canva

In Hindu mythology, Lord Hanuman is a legendary character identified for his potential, energy, and braveness. Hanumanasana is comparable when it comes to imparting such qualities in a yogi.

You should have heard of her Front splitsHanuman Asana is its yogic model. It is carried out in a sitting place. The intense stretching and physique steadiness required in it categorize it as a complicated pose.

This posture could be achieved by dividing the legs, stretching one ahead and the opposite backward. The hips are purchased on the ground with the pelvis supporting and balancing the higher physique. Make certain your hips are closed whereas doing the break up.

Follow these step-by-step directions to present your legs the improved flexibility and energy.


The pose is called after Hanuman, the monkey god. The story behind it may be traced again from the epic Ramayana.

There is an incident the place Sita was kidnapped by Ravana to Sri Lanka, then Rama Hanuman took assist to avoid wasting her again. Hanuman went to Sri Lanka and made a large leap from southern India to Sri Lanka.

This gigantic hero leap by Hanuman is interpreted as a break up within the entrance within the pose, therefore named after him. Hanuman was described as a monkey within the scriptures, so this asana is often known as Monkey angle.

When the legs attain a full hole, Hanumanasana targets the hamstrings, groin, and hip flexors. The core muscle mass and quadriceps are additionally actively engaged in holding the pose.

Hanumanasana train guide

Hanumanasana exercise instructionImage supply: Canva

Precautions and Contraindications

  • Do not strive Hanuman Asana when you have a herniated disc or hernia.
  • People that suffer from sciatica must chorus from this pose.
  • Do not try this pose with a dislocated hip joint.
  • Avoid this posture because it injures the hips, pelvis, hamstrings, knees, and ankles.
  • Pregnant girls are suggested to not observe Hanuman Asana.

Preparatory poses

How To Do Hanumanasana (Steps)

Hanumanasana how to do itImage supply: Canva

  1. Start by kneeling in your left knee and place your proper foot in entrance of it.
  2. The distance between the best foot and the left knee have to be approx. 30 cm.
  3. Bring your palms on the bottom on both aspect of your proper foot.
  4. Press your palms on the ground and slide your proper foot ahead.
  5. Extend each legs by extending your proper foot ahead and left foot again so far as attainable.
  6. Both the legs and the pelvic space are aligned in a straight line with the buttocks reaching the ground.
  7. Relax your physique and produce your fingers collectively within the Anjali mudra, which is pressed towards your chest.
  8. Hold the pose for 30-60 seconds.
  9. Release the pose and repeat alternately within the leg place.
  10. Relax and stretch each legs ahead for a minute or two.

Follow up poses


The splitting impact of Hanumanasana could be modified utilizing the next yoga props.

  • Yoga blocks – During the Hanuman Asana, place a block on both aspect of your forefoot. Put your fingers on the block, then proceed to straighten your legs. Blocks assist to enhance the stretch barely, open the guts, and easy the again muscle mass. Beginners will discover it most helpful.
  • Neck roll – Hold the beginning place for Hanuman Asana and place a cushion between the forefoot and the rear knee. As you stretch, your legs place your pelvis on the cushion. It helps hold the hips straight and makes the pose simpler.
  • ceiling – At the start of the pose, get below your again knee with a folded blanket. Then proceed with different steps. It prevents the knee from being injured and makes your approach into the pose simpler.


  • Monkey pose (arm variant) – Increase monkey posture by elevating your arms above your head. Bring the palm of your hand nearer to a prayer place, and focus your gaze in your fingers arching your neck.

Hanumanasana forward flexionBend ahead monkey pose. Image supply: Canva

  • Come to the monkey pose and break up each legs. Pull your fingers out and place them on both aspect of your forefoot. Bend ahead and produce your brow to the entrance knee and your forearm on the ground.
  • Half Monkey Pose (Ardha hanumanasana)

Hanumanasana Variation - Ardha HanumanasanaHalf monkey pose. Image supply: Canva

  • This is a straightforward variation of the Hanuman Asana, by which just one leg is prolonged whereas one other leg stays within the knee place.
    Start by kneeling in your left knee and putting your proper foot in entrance of it. Place your palms on the ground on both aspect of your proper foot. Push your hips again and eventually straighten your proper knee. Keep trying on the floor.

Therapeutic makes use of

  • Hanuman Asana acts as a ache reliever for sufferers with sciatica.
  • It can also be practiced to alleviate any stiffness within the groin and leg cramps.
  • The backbone is prolonged to the crown of the pinnacle. This brings recent oxygen into the mind, so calming the nervous system and decreasing stress.

Hanumanasana advantages

1. Tones the legs

The legs are straightened and absolutely prolonged whereas doing Hanuman Asana. This will tighten the hamstrings, thighs, groin and hip flexors. The calf muscle mass are additionally stretched and strengthen the leg muscle mass.

2. Improves the pliability of the backbone

After the legs are absolutely prolonged, the higher physique is straightened, which maintains the integrity of the backbone. It stretches the spinal muscle mass and prana flows from the nostrils to the higher again and reaches the decrease again.

It expands the backbone and improves its flexibility.

3. Improves reproductive well being

In the Hanuman Asana, the pelvis is actively concerned in supporting and balancing the physique weight. This stimulates the reproductive organs by making a deep stretch and enhancing blood circulation.

Thus, this posture is useful for the upkeep of the reproductive system.

4. Stimulates the digestive organs

This pose additionally stretches the stomach muscle mass, which therapeutic massage the interior organs. This will increase the effectivity of the digestive organs and helps in higher digestion.

5. Energetic advantages

Hanuman Asana additionally gives religious and energetic advantages by activating the Root Chakra (Muladhara), the Sacral Chakra (Svadhisthana) and the Heart Chakra (Anahata). It develops stability, creativity and self-love inside the practitioner.


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