Hanumanasana (also known as Monkey Pose) is an asana. Sanskrit word “Hanuman” means “Lord Hanuman” and pose means “asana”. He is a Hindu deity, an incarnation of Lord Shiva, who took the avatar of a monkey. This is an intermediate level yoga posture that derives its name from the giant leap made by Lord Hanuman from the southern tip of India to the island of Sri Lanka in the Ramayana.


Hanumanasana is totally based on opens the hips and stretches muscles in the groin and hamstring region. In beginning to warm up yourself with some hip-opening exercises before getting into this pose.

What Should You Know Before You Do The Asana?

While you will do practice hanuman asanas it would be the empty stomach. There is a gap of at least 10 to 12 hours between your meal and the practice. For this to happen, you must practice this asana early in the morning. You must also make sure your bowels are empty before you practice this asana.

Level: Intermediate
Style: Vinyasa Yoga
Duration: 30 to 60 seconds
Repetition: Once on the right leg and once on the left leg
Stretches: Hamstrings, Thighs, Groin
Strengthens: Legs, Abdomen, Hips

Hanuman pose

How To Do Hanumanasana (Monkey Pose)

  • Start by your Kneel down on the floor, making sure your knees down little apart. Place your right foot forward and raise the inner sole and the outer heel must touch the floor. Inhale.
  • While you exhale, gently bend your torso forward, and touch the floor with your fingertips.
  • Now, move the left knee backward until the front of the foot and the knee touch the floor. That time as you are doing this asana, gently slide your right leg forward and touches the floor completely as well.
  • To finish off the pose and come into a split position, continue sliding your right foot forward. Make sure the toes are pointing skywards. Slide your left foot backward, making sure the toes are touching the ground.
  • Raise your arms above your head straight and join your both palms together. Stretch your arms and gently arch your back until you are comfortable.
  • Breathe normally. Hold the position for about a minute, or until you are comfortable.
  • Release the posture by shifting the body weight on the hands. shift the weight of the body on the hands by pressing them on the floor, and slide both your feet back to the original position. Repeat the asana with your left leg forward and the right at the back.

Benefits of Hanumanasana

These are some amazing benefits of the Hanumanasana.

  • The abdominal muscles and pelvic floor are strengthened and our flexibility, alignment, and range of movement are increased.
  • This asana also helps to stimulate the reproductive and digestive organs, thereby improving their functioning.
  • A regular practice of this pose ensures that the hips become more flexible over a period of time.
  • The back muscles are stretched.
  • Being an intense stretch, this asana helps release stress and tension.

Precautions And Contraindications

Few points :

  • Before doing this asana take a doctor’s advice and under the guidance of a certified yoga trainer as it is not a basic yoga pose. You might end up hurting yourself if you don’t do it the right way.
  • It is best to avoid this asana if you have an injury in the groin area or the hamstrings.
  • Don’t force too much at any point, the split is forced as it can harm you. Listen to your body, and push only as much as you can.