Hanumanasana (Monkey Pose)
Hanumanasana stretches your entire lower body, stimulates the abdominal organs, and engages your core.
What Is Hanumanasana?
Hanumanasana Benefits Named after the Hindu deity Hanuman, this posture represents a leap of faith. Hanumanasana is a deep forward split that requires flexibility, strength, and surrender. It stretches the hamstrings, quadriceps, glutes, and hip flexors while strengthening the core and enhancing body awareness.
Benefits of Hanumanasana
1. Strengthens, Lengthens, and Stretches:
This deep hip opener stretches joints of the hips and knees, along with muscles like the hamstrings, quadriceps, psoas, and gluteus. It helps in lengthening the spine and expanding the lower back, especially during forward bending.
2. Improves Flexibility and Range of Motion:
Hanumanasana Benefits The forward-splitting motion opens the hips and extends the spine, encouraging a deeper stretch and greater mobility over time.
3. Enhances Breath and Chest Expansion:
Contracting the abdominal muscles in the forward bend stimulates chest breathing. This improves intercostal muscle activity and allows for better lung function, especially in advanced poses like Balancing Hanumanasana or Standing Split.
4. Builds Awareness and Focus:
The pose requires concentration to maintain alignment and balance, promoting mindfulness and injury prevention. Practicing with the breath enhances awareness and helps stay present.
5. Improves Posture and Alignment:
Tilting the pelvis forward, engaging the hips, and aligning the spine builds body awareness. Keeping knees and feet aligned ensures safe practice and supports long-term flexibility and posture correction.
6. Energizing and De-stressing:
Holding the forward bend improves blood flow to the head, legs, and hips. This relaxes the nervous system and helps release built-up stress and tension.
7. Stimulates Abdominal and Reproductive Organs:
The forward bend engages and massages internal organs, promoting digestive health and reproductive system stimulation.
8. Great for Athletes and Youth:
Ideal for climbers, dancers, runners, gymnasts, and teens, Hanumanasana improves agility, endurance, and flexibility in the hips and legs.
How to Do Hanumanasana (Step-by-Step)
1. Begin in Downward-Facing Dog (Adho Mukha Svanasana).
Keep your upper arms framing your ears, pelvis square to the front of the mat, and thighs neutral.
2. Step your right foot forward between your palms.
Point your toes and lower your left knee to the floor.
3. Square your hips forward.
Draw your right hip back and left outer hip forward to align the pelvis.
4. Slide your right foot forward.
Keep hips stacked above your left knee as your right leg extends forward.
5. Extend the left leg back.
Press the top of the left foot into the mat. Engage your core and press into the mound of the right big toe.
6. Lower your pelvis gradually.
As your left leg straightens, allow the hips to descend while keeping the spine lifted.
7. Raise your arms overhead.
Frame your ears with your upper arms and hold the pose for 10–12 deep breaths.
8. To release, gently shift back into Downward-Facing Dog and repeat on the opposite side.
Tips for Practice
- Warm up thoroughly with poses like Low Lunge and Half Split.
- Use blocks under your hands or thighs if needed.
- Avoid forcing the stretch—ease into the posture slowly.
- Keep the breath smooth and continuous.
- Ensure the hips remain square to the front of the mat.
Optional Variations
- Balancing Hanumanasana: For advanced balance and core strength.
- Standing Splits: Builds flexibility and leads into the full pose.
- Wall Support: Useful for beginners working on alignment.
