Hanumanasana (Monkey Pose): How to perform the excercise

 

Hanumanasana, also known as the Monkey Pose, is an advanced yoga posture that resembles the full split performed by Lord Hanuman, a figure from Hindu mythology known for his leaps of devotion and courage. This pose symbolizes his legendary leap from India to Lanka and is a profound expression of flexibility, strength, and dedication.

Hanumanasana primarily stretches the thighs, groin, and hamstrings, while also building mental focus and determination. It requires practice, patience, and preparation, making it suitable for intermediate to advanced practitioners.

How to Perform Hanumanasana

1. Starting Position:

Begin in a kneeling position with your hips aligned over your knees, and your hands resting on the floor.

2. Stretching Forward:

Step your right foot forward, extending it straight while keeping your left knee on the ground.

Flex your right foot so that your toes point upward.

3. Sliding into the Split:

Gradually slide your right leg forward and your left leg backward, lowering your hips toward the ground.

Use your hands on either side of your body for support.

4. Alignment:

Ensure your hips remain squared and aligned, facing forward.

Keep your torso upright and your back straight.

5. Final Position:

Stretch your arms overhead, bringing your palms together, or keep your hands on the floor for balance.

Hold the pose for 15–30 seconds, breathing deeply.

6. Switching Sides:

Slowly release the pose and return to the starting position.

Repeat on the other side.

Benefits of Hanumanasana

1. Physical Benefits:

Improves Flexibility: Deeply stretches the hamstrings, hip flexors, and quadriceps.

Strengthens the Legs: Builds strength and endurance in the thighs and glutes.

Enhances Posture: Encourages alignment and balance in the hips and lower back.

Opens the Pelvis: Relieves tension in the pelvic region and enhances mobility.

2. Mental Benefits:

Cultivates patience, focus, and determination.

Encourages mental clarity and stress relief.

Cautions and Contraindications

Flexibility Limitations: Avoid forcing your body into the pose; use props like blocks or cushions for support.

Hamstring or Groin Injuries: Practice only after complete recovery to avoid aggravating the injury.

Knee Issues: Be cautious if you have knee pain or injuries; ensure proper alignment and support.

Lower Back Pain: Avoid if you have severe lower back discomfort.

Pregnancy: Consult with a yoga instructor for modifications during pregnancy.

Tips for Beginners:

Start with preparatory poses such as Low Lunge (Anjaneyasana), Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana), or Half-Splits (Ardha Hanumanasana). Over time, with consistent practice and patience, you can gradually work towards mastering Hanumanasana.