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