Hanumanasana (Lord Hanuman Posture) -Instructions, Benefits & Contra-Indications


Hanuman is the Indian Monkey God. Hanumanasana describes the advanced yoga posture also known as “Splits”. It counts as an advanced posture that needs much patience and consistent practice to be achieved. Don’t worry if you cannot get it right away! It takes some time to loosen your hamstrings, hips, and pelvis.

Good preparatory poses are Paschimottanasana, Eka Pada Rajkapotasana, Ashwa Sanchalanasana and Janu Shirshasana.

Before you attempt Hanumanasana, make sure that your body and especially hamstrings are warmed up. This is an essential prerequisite to avoid serious injuries and muscle pain. You can, for example, come into a Horse Riding Pose and lower your pelvis as much as possible. Place your hands onto the hips and try to push them further down. It improves flexibility in your pelvis and legs while warming up all the muscles.

Here are the instructions for Hanumanasana for you

  1. Find yourself in Ashwa Sanchalansasna (Horse Riding Pose)
  2. Bring your hands to the sides of your right foot and put your weight on them
  3. Make a jump and bring your right foot behind while placing the left foot to the front
  4. The this 10 to 15 times until you feel warmed up and prepared
  5. Now walk forward with your right foot and backward with your left foot/leg
  6. You can place two bolsters or blocks at your sides for support
  7. Walk your feet/legs forth and back as far as possible
  8. Support your hands on the block/bolster and hold the position as long as possible
  9. Now try to go a little deeper and hold it there again
  10. Now change the side
  11. Bring your right leg behind and your left leg to the front

Benefits of Hanumanasana:

  • Very good for your legs
  • Tones all leg muscles
  • Improves flexibility of hamstrings, calves, groins, pelvis, and hips
  • Removes menstrual cramps
  • Balances the mooladhara chakra
  • Gives a feeling of grounding
  • Balances the nervous system


Do NOT practice this asana if you have any leg injury or hip replacement. It’s also not very advised to practice during pregnancy.

Yoga Asana Practice at Gyan Yog Breath

Our Gyan Yog Breath Team publishes weekly asana tutorials for you to help you get into the right practice and understand about various benefits and contra-indications of postures. Sometimes, reading about a practise can awaken questions and the desire to learn yoga on a much deeper level. Therefore, we have established three Yoga Alliance registered Yoga Teacher Training Programs that aim to guide you into advanced and higher levels of yoga.

Read all about our 200 Hour Yoga Teacher Training with Emotional Blockage Treatment and Ayurveda here.

Read all about our Advanced Yoga Therapy 300 Hour Yoga Teacher Training here. 

Read all about our Intensive 500 Hour Yoga Teacher Training here.



14 Responses

    1. Namaste Vindusa
      Thank you so much for your comment 🙂 We are happy to see that you are following our blog posts! Did you know that we go in much more depth during our Yoga Teacher Training in India?
      You can join one of the following:
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    1. It was such as pleasure to have you on our 200 Hour Yoga Teacher training last month!! Thanks for visiting us, Emily!
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      Your Gyan Yog Breath Team

  5. Hello friend thanks for everything I have enjoyed and learn so much in yoga teacher training in India

    1. Namaste Suji, we enjoyed having you here as well ? You are such a lovely and kind woman!
      We hope that you continue your practise & start teaching in Kerala:D
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  6. I hope everyone arrive home safely lots of love to everyone make a nice moment and always care and support each other in during yoga training training we hope meet again
    All lovely’s friend

    1. Hello Meissei, hari Om 🙂
      We are so happy to read your comment and wishes! Thank you for joining our 200 hour yoga teacher training and visiting us in India!
      Its very important to always suppor each other and care, we totally agree and hope you are well and happy!
      Stay positive and keep growing always!
      We hope that we will hear from you again and host you for your advanced 300 hour yoga teacher training in india
      Love and Light,
      Your Gyan Yog Breath Team

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