Monkey Pose
Monkey Pose: Step-by-Step Instructions
Hanumanasana symbolizes the greatest "leap of faith" in all the Hindu epics. With steady practice of this pose, you will open the groins and hamstrings enough to make every other sitting pose feel effortless.
| Aspect | Details |
|---|---|
| Sanskrit Name | Hanumanasana |
| Pose Level | Level 2 (Intermediate) |
| Hold Time | 30 seconds to 1 minute per side |
| Primary Targets | Hamstrings, groins, hip flexors |
| Props Needed | Blankets, bolster (optional) |
Hanumanasana
(Pronounced as "hah-new-MAHN-AHS-anna")
| Aspect | Details |
|---|---|
| Origin | Named after Hanuman from the Ramayana epic |
| Symbolism | Represents Hanuman's great leap from India to Sri Lanka |
| Key Quality | Patience, perseverance, and faith in flexibility |
In the "Ramayana" epic, Hanuman is the son of the wind god and possesses incredible strength. As the leading general of the monkeys in the war to rescue Lord Rama's wife Sita, Hanuman jumps through the air from India to Sri Lanka in one great leap, inspired by his loving dedication to serving Lord Rama.
Just as Hanuman made the greatest leap ever taken, here you spread your legs apart to your maximum capacity to imitate this divine leap. With patience, perseverance, and faith in your potential for flexibility, you can conquer this posture.
It is advisable to keep some folded blankets close by the first time you attempt this pose. That way, you can easily grab them and position them under your legs wherever you need extra support.
How to Do Monkey Pose
| Step | Action | Key Focus |
|---|---|---|
| 1 | Kneel upright, place palms on mat, step right foot forward | Alignment and stability |
| 2 | Slide left leg back, extend right leg forward through heel | Gradual sliding on exhalations |
| 3 | Straighten both legs, lower hips to mat or blankets | Hand support and balance |
| 4 | Rest both legs fully on mat, buttocks toward ground | Legs in line with hips |
| 5 | Hold 30–60 seconds, then repeat on opposite side | Even timing on both sides |
Step One
Kneel down on your yoga mat but do not sit on your heels. Remain upright. Now place your palms on the mat about one foot away from each of your sides near your hips. Bring your right foot one step forward.
Step Two
Slide the left leg back with the top of your left foot remaining in full contact with the floor. Extend your right leg straight in front of you by reaching through your right heel.
Breathe normally, sliding your legs further apart inch by inch on your exhalations as you lean slightly forward. Use your hands as a support to help you balance.
Step Three
As you gradually straighten both legs, try to keep the hips up with the support of your hands.
When you have slid your legs as far apart as you can, let your hips and pelvis descend to the mat or down onto your supporting blankets. The middle of your right knee should face straight up to the ceiling.
Step Four
With daily practice, you can eventually rest both of your straightened legs completely down on the mat. The goal is to allow your buttocks to touch the ground.
The back part of your front leg and the front of your back thigh should maintain full contact with the floor. As you refine your pose, make sure that both legs are directly in line with your hips without angling out to either side of you.
Step Five
Hold this posture for 30 seconds or up to a minute. Press your hands into the floor by your sides to help lift yourself up and out of the pose.
Come out of the posture by slowly reversing the steps you took to enter it. Now bring your left foot forward and repeat the pose on the other side for the same amount of time.
Beginner's Tip:
Before you practice Hanumanasana, warm up with Upavishta Konasana, or Seated Angle Pose, first. Then spread out a yoga blanket across your mat because it will be easier to slide your legs into a splits position on the surface of the blanket.
Pose Information
| Category | Details |
|---|---|
| Sanskrit Name | Hanumanasana |
| Pose Level | Level 2 (Intermediate) |
| Contraindications | Injuries less than three months old in knees, groin, or hamstrings |
| Recommended Props | Bolster, blankets |
| Therapeutic Uses | Sciatica relief, leg toning, recovery from prolonged standing |
Sanskrit Name:
Hanumanasana
Pose Level:
Level 2
Contraindications and Cautions:
Injuries less than three months old in your knees, groin, or hamstrings
Modifications and Props:
At first, tightness in the hamstrings and groins prevents the pelvis from descending all the way down to the floor.
To help your muscles gradually stretch open into the pose without over-straining them, place a bolster under your pelvis. As you push your legs apart, let your weight rest down on the bolster for support.
You can adjust the height to suit your needs by adding blankets on top of the bolster or in front and behind it as well.
Deepen the Pose:
After you have reached your maximum stretch in this pose, lift your shoulder blades up into your back and stretch both of your arms up straight to the ceiling.
Bring your palms together in Anjali Mudra, the symbol of salutations, above your head. Push the head of your back leg down toward the floor as you lengthen and slightly arch your spine up from your pelvis all the way up through your fingertips.
Therapeutic Applications:
Relieves pain caused by sciatica
Tones all the leg muscles
Eases the strain from running or working on your feet for long periods of time
Benefits
| Benefit | Description |
|---|---|
| Backbend Preparation | Prepares legs and lower back for advanced backbends |
| Organ Health | Rejuvenates and stimulates the abdominal organs |
| Hip Flexibility | Deeply opens the hip flexors and groins |
| Hamstring Length | Significantly increases hamstring flexibility over time |
Prepares your legs and lower back for advanced backbends
Rejuvenates the abdominal organs
Deeply opens the hip flexors and groins
Builds patience and mental focus through sustained practice
Variations
| Variation | Description | Hold Time |
|---|---|---|
| Forward Fold Variation | Bend forward over front leg, grab front foot, place head on knee | 20 seconds |
| Arms Overhead | Raise arms with palms in Anjali Mudra to deepen the stretch | 30 seconds |
After your partner helps you lift your arms up to expand your torso, keep your sternum lifted as you bend forward over your front leg. Grab your front foot with both of your hands, placing your head down on your knee last. Hold this posture for 20 seconds. Then inhale as you come up.
Partnering
| Partner Assist | Action |
|---|---|
| Shoulder Lift | Partner grabs shoulders and pulls slightly upward to expand torso and chest |
| Elbow Lift | Partner grabs elbows and pulls upward to deepen side rib stretch |
| Wrist Pull | Partner grabs wrists and pulls upward and slightly back to expand shoulders fully |
Once you have positioned yourself to sit down as low as you can in the pose, ask a partner to stand beside you. Reach both of your arms straight up in the air with your fingers pointing up to the ceiling. Have your partner grab your shoulders and pull them slightly up to help you expand your torso and chest.
Then focus on letting your side ribs sink down toward the floor as your partner grabs your elbows and pulls you up slightly. Finally, they should grab your wrists and give a slight pull upward while also tugging your arms back slightly behind your head to give full expansion to your shoulders.