How to do Hanumanasana (Monkey Pose)

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The epic Ramayana depicts the deity Hanuman, also known as Monkey Pose, as making a giant leap from India to Sri Lanka. Known for its deep stretch to the hamstrings and groin, this advanced yoga asana also challenges the practitioner’s balance and flexibility. Here, we provide a comprehensive guide to safely entering into Hanumanasana, its benefits, and essential considerations for those who may need to approach the pose with caution.

Understanding Hanumanasana

Hanumanasana is an intense split pose that symbolizes the leaps we can make when we commit fully with heart and devotion — qualities Hanuman embodies. This pose requires a careful blend of strength, flexibility, and determination. When practiced correctly, it can unlock tight areas in the lower body and enhance overall flexibility.

Hanumanasana’s step-by-step instructions

1. Start with a proper warm-up:

• Start with dynamic movements to warm up your hamstrings, calves, and hip flexors. Poses like Downward-Facing Dog, High Lunges, and Pyramid Pose can effectively prepare your body for the demands of Hanumanasana.

2. Start with a low lunge.

• Transition into a low lunge (Anjaneyasana) with your right foot forward. Make sure your right knee is directly over your ankle, and extend your left leg back while keeping the knee on the ground.

3. Gradually Deepen into the Split:

• Slowly slide your right foot forward while simultaneously extending your left leg back. To maintain alignment, keep your hips square in front of your mat. Use yoga blocks or a folded blanket under your hands for support as you find your balance.

4. Adjust your position:

• Continue to ease into the full split, adjusting your hand placement as necessary to maintain balance. If full Hanumanasana isn’t available yet, stop at a point that feels challenging yet manageable without strain.

5. Align and stabilize:

• Focus on keeping your hips square and your back leg active. Engage both legs by gently pressing through the heel of the front leg and the top of the back foot.

6. Hold the Pose:

• Once in the pose, breathe deeply and hold for 20–30 seconds, gradually increasing the time as your flexibility improves. Maintain a steady and even breath to help deepen the pose and focus.

7. To Release:

• Carefully exit the pose by sliding your legs back together into a seated position, or transition back into a low lunge before pressing back into Downward-Facing Dog to stretch out and counteract the intense stretch.

8. Repeat on the opposite side:

• Practice Hanumanasana on the opposite side to ensure balanced development and flexibility.

Tips for Mastering Hanumanasana

• Use props: Place yoga blocks under each hand or a cushion under your pelvis for support if you cannot yet perform the full split.
• Progress Gradually: Increase the depth of your split slowly over several sessions, avoiding any rush that could lead to injury.
• Focus on Hip Alignment: Keep your hips squared to the front throughout the pose to prevent unnecessary strain on your lower back.
• Engage Your Core: To stabilize your upper body and support your spine.

Health Benefits of Hanumanasana

• Enhances Flexibility: Regular practice stretches and lengthens the hamstrings, groin, and hip flexors.
• Strengthens Muscles: Strengthens the lower body’s muscles, including the thighs and calves.
• Improved digestion: The abdominal stretch can stimulate the internal organs and aid digestion.
• Reduces Stress: The focus and discipline required can help calm the mind, reducing anxiety and stress.

Who Should Avoid Hanumanasana?

• Individuals with Hamstring or Groin Injuries: Due to the deep stretches required, those with recent injuries should avoid this pose.
• People with Hip Problems: Those with significant hip issues, including severe arthritis or hip replacements, should not attempt this pose without professional guidance.
• Lower Back Pain: Because Hanumanasana can exacerbate lower back issues, anyone experiencing chronic back pain should proceed with caution or avoid the pose.

Hanumanasana is a challenging yet rewarding posture that symbolizes the power of dedication and faith. Despite its advanced nature and potential time to master, achieving monkey pose can significantly enhance your flexibility, strength, and mental focus. As with all yoga practices, listen to your body and progress at a pace that respects your physical limitations. With patience and consistent practice, Hanumanasana can be a profound addition to your yoga repertoire, offering both physical and spiritual rewards.

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