Benefits of Hanumanasana (Monkey Pose) and How to Do it

Hanumanasana, also known as the monkey pose, is a powerful yoga asana that offers a multitude of benefits for both the body and mind. Named after the Hindu monkey god Hanuman, this pose embodies strength, flexibility, and trust. By incorporating Hanumanasana into your yoga practice, you can experience a range of physical and mental benefits that contribute to overall well-being. Let’s dive deeper into the essence of this transformative pose.

What is Hanumanasana?

Hanumanasana is an advanced seated asana that requires significant flexibility in the hips, groin, and legs, particularly the hamstrings and quadriceps. The pose involves a full split position, with one leg extended in front of the torso and the other behind, resembling Hanuman’s legendary leap from the southern tip of India to Sri Lanka. Traditionally, Hanumanasana is believed to stimulate the Muladhara (root) and Svadhisthana (sacral) chakras, promoting inner stability, creativity, and focus.

How To Do It?

To practice Hanumanasana, follow these steps with careful attention to alignment and comfort.

Step 1: Half Splits

• Start in a high lunge position with your front foot forward and your back knee on the ground.
• Keep your back toes tucked under and your front quadriceps contracted.
• Slowly shift your front leg forward and your back leg backwards, using blocks or supports if necessary to maintain comfort and proper alignment.
• Once you feel comfortable in the half-splits pose, move on to the low crescent pose.

Step 2: Low Crescent

• Transition into a low crescent lunge (Anjaneyasana) by placing your hands or fingertips on the ground or blocks next to your pelvis, ensuring your arms are perpendicular to the floor.
• Flex your front foot and pull your toes towards you.
• Square your hips by externally rotating the front leg and pushing the hip of the same side backwards.
• From the Low Crescent pose, you can begin to extend both legs to move closer to the full Hanumanasana.

Step 3: Extend both legs

• From the low crescent lunge, begin to extend both legs. Internally rotate the front leg by moving the big toe in and pushing the hip further back.
• Slowly slide your front heel forward until your front leg is straight, and then allow your back leg to straighten as well.
• Keep your hips squared and focus on maintaining a neutral alignment of the legs.
• With both legs extended, you are now ready to move into the full Hanumanasana.

Step 4: Hanumanasana

• To achieve the full Hanumanasana, continue to slide your front heel forward and your back heel backwards until you are in a split position.
• Ensure your pelvis moves forward and down, and the back of your front thigh and the front of the back thigh touch the floor if possible.
• Maintain proper form and avoid forcing the stretch beyond your comfortable limit.
• Use blocks or supports if necessary.

Did You Know?

Here are some facts about the monkey pose that might interest you/that you should keep in mind:

• Always warm up with hip-opening exercises before attempting Hanumanasana.
• Avoid this pose if you have injuries in the hamstring or groin area.
• Use blocks, bolsters, or blankets for support to avoid discomfort or pain.
• Practice deep breathing to deepen the stretch and calm the mind.
• It is advisable to practice under the guidance of a yoga professional to ensure proper alignment and prevent injuries.

Benefits of Hanumanasana

Hanumanasana offers a multitude of benefits for both the body and mind. Let’s explore how this advanced yoga posture can positively impact your well-being.

Improves posture

Practising Hanumanasana regularly can help correct spinal misalignments, such as hyperlordosis or hypolordosis. By promoting a more balanced and aligned posture, this pose enhances overall body alignment and reduces the risk of posture-related issues.

Enhances flexibility

Hanumanasana is an excellent pose for enhancing flexibility in the lower body. It deeply stretches the hamstrings, quadriceps, and hip flexors, improving the mobility of the hips and pelvis. This increased flexibility is particularly beneficial for activities that require lower body agility, such as running and cycling.

Tones the leg muscles

By engaging the hamstrings, quadriceps, and hip flexors, Hanumanasana effectively tones and strengthens the leg muscles. As you use your leg muscles to support the pose and maintain proper alignment, you build strength and definition in these areas. This toning effect can contribute to overall leg strength and stability.

Boosts the nervous system

Practising Hanumanasana can have a calming effect on the mind, reducing anxiety and stress. By stimulating the Root and Sacral Chakras, this pose fosters personal growth, focus, creativity, and inner acceptance. As a result, it can boost mental health and overall well-being, promoting a sense of balance and harmony.

Soothes the spine, back, and neck

Hanumanasana can help soothe the spine, back, and neck by lengthening the spine and stabilising the lower back. It also gently massages the abdominal area, aiding in digestion and promoting overall spinal health. This soothing effect can alleviate tension and discomfort in these regions, leading to a greater sense of relaxation and well-being.

Opens the psoas muscle and groin

The psoas muscle, which is often associated with emotional stability, is effectively stretched in Hanumanasana. By opening the psoas muscle and the groin area, this pose allows for emotional release and promotes a sense of stability. This release can contribute to a deeper sense of inner peace and balance.

Stretches, strengthens, and lengthens the body

Hanumanasana provides a full-body stretch, targeting the muscles of the legs, including the hamstrings, quadriceps, and hip flexors. It also engages the abdominal muscles to maintain a lifted torso and requires the entire body to work together to maintain balance and alignment. This comprehensive stretch helps to lengthen and strengthen the body, promoting overall flexibility and strength. While Hanumanasana offers numerous benefits, it is important to be aware of the potential risks associated with this advanced pose.

Risks of Hanumanasana

Keep these risks in mind while doing the monkey pose:

• Hanumanasana is an advanced posture and should be approached with caution, especially for beginners. It is advisable to practise under the guidance of a professional to avoid injuries.
• Individuals with hamstring injuries should avoid this pose as it can exacerbate the injury.
• Ensure that the lower back does not feel compressed or strained. Use props if necessary to support the pelvis and maintain proper alignment.
• Avoid overstretching, as this can lead to muscle strain. It is more important to maintain proper form than to achieve a deep stretch.
• Always perform a thorough warm-up before attempting Hanumanasana to prevent muscle strain and injury.
• If you have an abnormal heart rate or heart condition, it is advisable to stop the pose immediately and consult a healthcare professional.

Conclusion

In conclusion, Hanumanasana, or the Monkey Pose, is a highly beneficial yet challenging yoga asana that offers numerous physical, mental, and spiritual advantages. This pose enhances muscle strength, flexibility, and agility, particularly in the hips, hamstrings, and hip flexors. Hanumanasana also aids in heart rate regulation, reduces anxiety and stress, and promotes overall mental well-being and digestion. When practised correctly, under the guidance of a professional and with proper alignment, Hanumanasana can be a valuable addition to any yoga routine, fostering personal growth, focus, and inner acceptance by stimulating the root and sacral chakras.

Frequently Asked Questions (FAQs)