Monkey Pose (Sanskrit: Hanumanāsana / हनुमानासन)
Hanumanasana (Hanumanāsana) or the Monkey Pose is an intense leg stretch usually known by the name – ‘splits’. This asana has been named after Hindu Monkey God ‘Hanuman’ to acknowledge the giant leap he took from the tip of South India, all the way to Sri Lanka in the epic lore Ramayana. It is practiced by spreading the legs wide apart on the floor while holding the Namaskar Mudra by joining the palms against the chest.
Instructions for Doing the Monkey Pose
- Kneel down on the floor and rest your palms one feet distance apart on the floor on either side of your body.
- Extend your right leg forward and push your left leg back by lifting your knees off the floor.
- With an exhalation, stretch your legs straight and lift your hips up, keeping your spine straight. At this stage, you can use your hands to press down the floor and stretch your legs further.
- It’s difficult to master this pose right away. You need to consistently work on your posture and flexibility. Your hips should rest on the floor or lightly touch the floor along with the back portion of your right leg and the shin of your left leg.
- Once you are able to keep your legs straight with your butt resting on the floor, raise your hands off the floor and join them in Namaskar Mudra against your chest. Keep your spine comfortably erect and find your balance in this position.
- Stay in this position for 10 to 30 seconds, breathing normally, without any jerks.
- To release the asana, bring your hands down, push yourself up, and raise your hips off the floor.
- Repeat the pose by keeping your left leg in front and right leg at the back this time. Hold for another 10 to 30 seconds and then release the asana completely and relax.
Benefits of Doing the Hanumanasana
- This asana powerfully stretches and tones your hamstring muscles, thighs, glutes, groin area, hip flexors, calves, and ankles. It increases the flexibility in your legs and improves the flow of blood in your lower body.
- Hanumanasana also stimulates your vital organs, improving the function of your liver, stomach, kidneys, heart, and lungs.
- It can help cure sciatica and other similar defects of the legs.
- Practicing this asana on a regular basis helps you destress and unwind.
Precautions
- Do not practice this asana if you have a knee, hamstring, groin, hip, or spinal injury.
- Do not force yourself in order to get into the final position. Mastering this asana takes some time and regular practice. Strengthen your hamstring muscles by practicing other asanas that work on your lower body’s flexibility.