Hanumanasana or Yoga Monkey Pose
What is the Hanumanasana or Yoga Monkey Pose?
The Hanumanasana or Yoga Monkey Pose is a kneeling posture with a deep intense seated splits. It looks simple, but requires great flexibility to perform it.
It is helpful to perform this pose on a yoga mat or a thick folded blanket placed on the floor.
Step by step procedure: Follow these steps to perform the pose.
Benefits: The Hanumanasana or Monkey Yoga Pose has many benefits.
Contraindications and precautions: Always perform this pose after consultation with your medical care provider. Avoid it if you suffer from injuries to the hamstring or hips.
The Hanumanasana or Yoga Monkey Pose is a kneeling posture with a deep intense seated splits. It looks simple, but requires great flexibility to perform it.
It is helpful to perform this pose on a yoga mat or a thick folded blanket placed on the floor.
Step by step procedure: Follow these steps to perform the pose.
- First kneel on the floor (on your yoga mat), keeping your thighs perpendicular to the floor.
- Bring your right foot forward, placing it about one or two feet before the left knee. The heel should be placed firmly on the floor, with the thigh rotated slightly outward. Keep your hands pressed on the floor to support yourself.
- Now continue sliding your right heel forward, and at the same time straightening out that leg in front.
- Simultaneously the left knee and leg slides backward, straightening out that leg at the back. Press down on the floor with your left knee. While the right knee points up to the ceiling, the left knee points down and presses on the floor. Keep supporting yourself with your hands on the floor on either side of your torso.
- Straighten and stretch out both legs as much as possible, without forcing yourself. Both the legs and the pelvis are ideally in a straight line on the floor.
- Now, keeping your torso stable, bring the palms of your hands together in front of you in Anjali Mudra (Salutation Seal). You can also stretch your arms up to the ceiling and clasp them in a prayer position. Keeping your eyes closed, breathe in and out deeply and relax.
- Hold this position for about 30 seconds or more, if you can do so comfortably.
- Come out of the pose, by pressing on the floor with your hands, while you bend your right leg and bring it back toward your body. Repeat the procedure with the other leg.
- Props, which you can use: You can use a blanket or mat to help the legs slide more easily. If you are unable to straighten the back leg properly you can use a few blocks – one under each hand, and one under the front leg, in order to provide support.
Benefits: The Hanumanasana or Monkey Yoga Pose has many benefits.
- It provides an intense stretch to the hamstrings, thighs, hips, groin and legs, thus strengthening them and making them more flexible. That is why it has proved beneficial in treating certain problems like sciatica.
- It also stimulates the organs in the abdominal area. By increasing blood circulation in that area, it tones them and improves their functioning.
- The deep breathing encourages better intake of oxygen and calms the mind. It also develops concentration and a stronger will-power.
Contraindications and precautions: Always perform this pose after consultation with your medical care provider. Avoid it if you suffer from injuries to the hamstring or hips.
