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Hanumanasana

हनुमानासन / Monkey Pose

September 25, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from the Hindu God -Hanuman (हनुमान) (monkey-god) and asana (आसन) meaning posture or seat.

Benefits
  • Strengthens the muscles of thighs, hips, hamstrings, and groin.
  • Builds strength, flexibility, agility, and endurance in the body.
  • Relieves Sciatica.
  • Helps alleviate leg cramps by relaxing the muscles.
  • Increases blood circulation stimulates the abdominal organs and improves body metabolism.
  • Enhances the respiratory system and expands the chest and lungs.
  • Improves digestion and relieves constipation.
  • Alleviate suffering from peptic ulcers.
  • Detoxifies the body.
  • Stimulates reproductive organs improving fertility in both men and women.
  • Help lower BMI, alleviate cardiac issues, and control blood pressure.
  • Balances the nervous system and enhances both physical and mental health.
  • Promotes deep sleep.
Steps to perform the Asana: Hanumanasana
  • Kneel on the floor resting your palms a foot apart on the floor on either side of the body.
  • Keep your spine erect.
  • Now keep your right foot in the forward direction and lift the inner sole. Make sure that your outer heel is touching the ground.
  • Then, move your left knee backward. Your left sole should be facing upwards, and your toes should be pointing parallel to the ground.
  • Stretch both legs and slide into a split position.
  • Take a deep breath and as you exhale, raise your arms overhead. Join them in the prayer pose.
  • Stretch your hands and bend your spine slightly backward.
  • Stay in this pose for a few seconds and then bring the arms back.
  • Release the pose and repeat by alternating the legs.
Common Misalignments / (Mistakes)
  • Forcing too much stretch by over-extending front knee and legs.
  • Keeping your hips closed. It should be kept open.
  • Not dropping the torso closer to the floor.
  • Collapsing the chest.
  • Rounding your spine instead of stretching it straight.
Contraindication / Cautions
  • Avoid in case of any knee, ankle, groin, hip, hamstring or tailbone injuries.
  • Avoid during pregnancy.
Additional Details :
  • Another Name of AsanaFront Split Pose
Asana Video :
Related Asanas
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