How To Perform Hanumanasana or Monkey Pose- Benefits and Steps

Hanumanasana or monkey pose is a modern asana pose. The medieval asana information didn’t describe or mention this pose. This yoga is an advanced-level posture that one cannot learn overnight. Hanumanasana is also known as ‘Monkey Pose,’ which is everything regarding high fearlessness and courage acts. This posture has got its title following the Hindu God, known as Hanuman.


About Hanumanasana 

Hanuman had great devotion and loyalty towards the Ancient Indian king, Lord Rama. He helped Lord Rama in rescuing his spouse, Sita. At that time, Hanuman took a few impossible and giant leaps over the Lands to show his kind love and loyalty.

The Monkey Posture portrays the faith leaps and devotion power which is something one has to accomplish. You should practice stretching your legs and bring devotion both at the same time. Hanumanasana helps you in overcoming difficulties, thereby doing impossible things.


Steps to perform Hanumanasana/ Monkey Posture

Following are the steps followed by 200 hour yoga teacher training in Rishikesh to perform the Monkey Posture:


Duration for performing Hanumanasana

A learner can keep the final pose for about thirty to sixty seconds. An advanced expert can increase the timing up to four or five minutes. Nevertheless, you must be certain that the final posture of a leg had to be the same as the time exhausted on the finishing posture of the other leg.


Benefits of performing Hanumanasana/ Monkey Pose

Following are the benefits of performing the Monkey Posture or Hanumanasana:


Hanumanasana Cautions and Contradictions

The yoga school in Rishikesh advises a few precautions that every individual must take or go through:


Hanumanasana Tips for Beginners

Monkey pose or Hanumanasana isn’t any regular yoga pose that takes serious practice to play out this split. Moreover, while rehearsing Hanumanasana initially, you might use a cover below your lower knees and legs to make it comfortable. Next, increase the medium length by compressing the rear foot to the ground.

Additionally, it is advisable to regularly practice this yoga since it is a great and difficult posture. Thus, without practicing the fundamental asanas, you can’t perform this pose immediately.


General Mistakes

For the Monkey Posture, the fundamental thing to interpret is the closed and open hips position. In Hanumanasana’s immediate hip posture, the hip points are arranged in a similar surface, facing the mat’s front.

Moreover, in yoga, you follow a method to reach the position of the pose. This is always crucial over the outcome. When you can find your legs level on the ground, yet your arrangement is off, you must evaluate your posture. Consequently, it might aid you in having a professional instructor to guide you in performing this posture rightly.

Currently, due to pandemics, many yoga studios are offering yoga online and if you are interested to learn from the best yoga instructor then check the 300 hour online yoga teacher training course to become a certified yoga instructor.

Modifying and deepening the Asana

Beginning from your standard Hanumanasana posture, you’ve to loosen out your arms. Next, you need to extend them towards the front to put your hand uniformly on the surface towards the fore flexed foot on both sides.

Now make your spine and body follow the motion till you rest your forehead and body on your foreleg. This Monkey pose variation permits a deeper hip, back, and leg muscle stretching.


Beginning with the usual monkey posture, you need to loosen out your arms. Now spread your fingers, thereby gently putting the hands on the trunk’s sides and looking forward. Next, you’ve to carry out preceding your hands behind till you get to the maximum point. Now permit your spine to bend with the motion while looking upwards.

Cease and maintain the posture until you get satisfaction on your ultimate stretch level. This Hanumanasana variation permits your practitioner to open your shoulders and chest more and increase spinal flexibility.

In the case of tight hips and hamstrings, you can keep two blocks towards your front thigh sides, thereby keeping your hands over the blocks. This provides you enough space and support while you’re functioning downward ways.

You shouldn’t perform this Asana in case of groin and hip injuries. For greater assistance, you may place a bolster or block below your front hip. Hence you can assist yourself on many pillows and bolsters such that you need not depend alone on your arms. Lastly, it is recommended to stop trying to reach the ground, thereby relishing the posture as it naturally arrives for you.


Wrapping up

The Monkey Posture or the Hanumanasana is a difficult split posture having immense mental and physical advantages. Initially, it’ll open your hip, thereby helping in stretching your leg muscles. This includes the hamstrings, the quadriceps, and the psoas.

Furthermore, it helps stabilize your lower back plus your hips positioning and opens your shoulder as well. Hence, energizing the Root Chakras and the Sacral, Hanumanasana enhances an individual’s endurance and awareness, thereby teaching humbleness.

Related Article: How Yoga Does Enhances Your Life?

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