Hanumanasana: Monkey Pose

Hanumanasana is the Seated pose and the Modern yoga version of a Front split. In English, it is called Monkey pose(named on our Mythology Monkey God Hanuman).

Lord Hanuman took a Giant leap from India’s southern tip to the Island of Sri Lanka -Which shows the split image of Lord Hanuman. To rescue King Ram’s wife called Sita.

This Pose shows the Faith and Love and the Courage to Conquer things. It’s pronounced as (Hah-new-mahn-AHS-ana) Hanumanasana. 

Hanumanasana Meaning and Mythology

 The name Hanumanasana derives from Sanskrit. 

  • Hanuman- the figure in Hindu Mythology. 
  • Asana – Posture. 

Hanumanasana is an intermediate seated posture and an advanced pose in yoga for the front split. 

In this pose, we stretched one leg forward and the other leg back with the straight core and touched our pelvis to the ground and stretched our hand by doing the (Anjali Mudra). 

Hanumanasana helps open the thighs, stretching the muscles and hamstrings, focusing on strengthening the lower back and better functioning of the Abdominal Organs. It Ensures Flexibility in the Hips. 

To Conquer the Hanumanasana pose, do follow the proper Precautions and guideline mention below-: 

Hanumanasana Precautions

  • Avoid practicing the Hanumanasana if you have an injury on the joints like hips, pelvis, knees, ankle. 
  • Refrain practicing if you have an injury on the Hamstring and Groin. 
  • Pregnant women should avoid Hanumanasana as it puts pressure on Pelvis and Abdomen. 
  • Go slow while practicing the Hanumanasana, and do not force your body beyond its limit. 

Preparatory Poses 

1. Janu Sirsana It stretches the Hamstring for preparing for the Hanumanasana. 

2. Baddha Konasana It provides good stretch in inner thighs and groins to get ready for Hanumanasana. 

3. Paschimottanasana Stretches the Hamstrings and Shoulders. 

4. Prasarita padasana It stretches the legs and hands. 

5. Virasana Stretches the kneel, ankle, and thigh to strengthen the foot. 

6. Upavistha Konasana Stretches the leg to execute the pose Hanumanasana. 

7. Uttanasana Stretches the Hip, Hamstring, and calf to strengthen the knee and thigh to prepare for the carriage. 

8. Supta Baddha Konasana Open the thighs Muscles and stretch the knee 

9. Supta Virasana It Stretches the Abdomen, Thigh, Knee, Ankle, and major Muscles. 

10. Urdhva Prasarita Padasana It Stretches the Legs’ muscles and Pelvis to strengthen the lower back. 

11. Supta padangusthasana Provide stretch to Hip, Thigh, Calf, and Hamstrings.

Hanumanasana Steps (How to Perform)

  1. Starting with the kneeling position. 
  2. Take a deep breath and put your right foot forward. So that the only outer heel touches the floor. 
  3. Then, Exhale and put your left foot backward and come to the low lunge position (Anjaneyasana) as your thighs should touch the ground.
  4. Steadily lean your right heels forward.
  5.  Put your left foot back along with stretch the body as much you feel comfortable. 
  6. Now try to lower your Pelvis and ensure that your kneecap should face up to the ceiling, and your left foot should be straight, not angled to the side. 
  7. Stretch your arm and come to the Anjani Mudra. 
  8. Stay in the Position for a while. 
  9. To pull out from the position, put your arms on the floor for support.
  10. Then, gradually bring back your right and left foot to the starting position and then alternate the legs. 
Follow up Poses 


Eka Pada Rajakapotasana 


Upavistha konasana 

Beginner’s tip 

In the beginning, to get the pelvis to the floor, you can add Blocks or Thick Blankets for comfortable support and avoid using a slippy mat because it will not provide you proper grip. 

Slowly lower your body as much as in leading position and slightly try to reduce your support until your pelvis gets to the Floor. Follow consistently it. 

Props & Modification 

  • Apply Block: Place the block under your calf, so it gives support to the hamstring for straightening and good stretch to the legs.
  • Apply blanket or Block: use the stuffed blanket or block to support your pelvis to touch the ground floor and straighten the core. 


  • As you stretch the arms facing towards the ceiling, try to Backbend if you feel comfortable. 
  • As for more stretch, try to Forward bend but ensure that your front foot should be facing upright and your left foot to the ground. 

Hanumanasana Benefits 

1. Abdomen organs- While placing your right foot forward and left foot backward and trying to lower your pelvis, it pressurizes the abdominal organs and provides a proper function in Digestion. 

2. Provide Flexibility- while practicing this pose consistently, it Stretches the Hamstring, Groin, and Hips Muscles to Strengthen it. 

3. Provide Strength- While performing the stretch to conquer the pose, your back should be straight while touching the pelvis on the ground; it provides strength to the core and the legs. 

4. Cures Insomnia – The pose helps to flow the blood overall and relieve the stress and get a better sleep pattern. 

5. Cures Sciatica- Executing the regular Practice of Hanumanasana and following it with proper guidance will help reduce the pain. 

6. Reduce Menstrual Cramps- while performing this pose, it puts pressure on the abdominal muscles, provides good flow, and relieves the ache during the Menstrual cycle. 


Hanumanasana is a tricky pose but with proper guidance and consistently practicing, you can execute the pose. While keeping in mind its Precautions and benefits of Adapting the flexible muscles, you should try this pose.

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