Hanumanasana is nothing but a full split done slowly with regulated to controlled breathing. Hanumanasana helps to open up the groin and stretches the hamstring muscles.
It is considered as the most beneficial pose for developing flexibility of the leg muscles.
It is very difficult or next to impossible to do Hanumanasana in the first instance. It is essential to practice hip openers and other stretching asanas before attempting to perform Hanumanasana. With regular practice, patience and perseverance one can master this asana in a few days and can achieve the full split in a matter of time.
You should never attempt to do full split or Hanumanasana without practicing warm up poses before because hamstrings are really delicate and a tear in the hamstrings can take very long may be as long as two years to recover. Mentioned below are the steps, stretches and asanas to master Hanumanasana or The Monkey Pose.
Technique Of Practicing Hanumanasana Or The Monkey Pose
- To practice Hanumanasana or The Monkey Pose stand erect on the floor or on the yoga mat.
- Kneel down on the floor in such a way that your knees are slightly apart from each other.
- While inhaling, bring you right foot forward in such a way that only the lower and outer part of the heel is touching the floor.
- While exhaling, bring your torso a little forward and bring the fingertips of your hands to touch the floor while practicing Hanumanasana or The Monkey Pose.
- Gently and slowly, move your left knee backwards behind the hips in such a way that the leg lies straight behind the body and the front of your left foot is touching the ground.
- Similarly, bring your right leg forward in such a way that the front of your right foot is facing the sky while practicing Hanumanasana or The Monkey Pose.
- Raise your arms above your head while practicing Hanumanasana or The Monkey Pose in such a way that you join your palms together. Stretch your arms and gently arch your back until you reach a comfortable position. Do not overexert while going back. Go as far as your spine feels comfortable.
- Maintain your breath while being in this position. This is the final Hanumanasana posture.
- Stay in this position for a few breaths or for as long as you can.
- Practice the asana 3-4 times from both sides and hold the pose for as long as you can.
- Also, remember that you can also use a block or brick to support the pelvis while practicing Hanumanasana.
Steps, Stretches And Asanas To Master Hanumanasana Or The Monkey Pose
- Janu Sirsasana Or Head To Knee Bend To Master Hanumanasana Or The Monkey Pose
- Janu Sirsasana stretches the groin, hamstrings and shoulders which is the primary stretch and requirement to perform Hanumanasana. It prepares you to master Hanumanasana if practiced regularly with patience.
Steps To Do Janu Sirsasana Or Head To Knee Bend To Master Hanumanasana Or The Monkey Pose
- To practice Hanumanasana, sit on the floor or on yoga mat with your back straight.
- Stretch out your left leg all the way from the hip joint. Bend your right knee, placing the bottom of the right foot against the inner part of your left thigh.
- Your right leg and knee should be comfortably pressed on the floor while practicing Janu Sirsasana
- While inhaling, extend your belly and torso right up erect. Exhale deeply.
- While inhaling, stretch your arms up such that it creates more length in your spine.
- While Exhaling, bend forward from the hip and reach for your ankles or toes, if you can, with your hands, or stretch till you are comfortable.
- If you stretch too far, it will tend to round the spine and can lead to injury while practicing Janu Sirsasana.
- Hold the pose and maintain your breath while holding the pose.
Paschimottanasana Or Back Bending Yoga Pose To Master Hanumanasana Or The Monkey Pose
Paschimottanasana is a very beneficial pose for the abdominal organs. As the body bends forward the abdominal organs are massaged thereby treating not just the digestive problems like acid reflux but also menstrual issues and it also helps get rid of tummy fat.
Steps To Do Paschimottanasana Or Back Bending Yoga Pose To Master Hanumanasana Or The Monkey Pose
- The first step to practice Paschimottanasana or Back Bending Yoga Pose involves sitting with your legs outstretched and hands on your knees. This is the starting position for Paschimottanasana or Back Stretching Pose and is also called Dandasana.
- With a deep inhale, raise your hands above your head and give your arms a stretch.
- With a big and deep exhale, start moving your arms forward towards the foot.
- As you move forward, take your hand on your legs as far as possible towards the big toe.
- If this seems impossible, try to grasp the ankle with your hands or any part of the leg which can be reached by hands comfortably.
- Allow the leg, arm and back muscles to gently stretch.
- While maintaining a firm grip on the toes, gently move your upper body starting from the hip joint towards the legs.
- Keep your legs straight while moving the upper body forward.
- Always keep your spine erect while bending forward when practicing Paschimottanasana.
- Try and touch your knees with your forehead.
- This is the final position of Paschimottanasana or Seated Forward Back Stretching Pose.
- Slowly comeback in the original position.
Anjaneyasana Or Low Lunge Yoga Pose To Master Hanumanasana Or The Monkey Pose
Anjaneyasana gives a very good stretch to the hip and hip flexors. It stretches the gluteus muscles and the quadriceps thereby making them stronger. Regular practice of Anjaneyasana also cure Sciatica and the stretch will prepare for Hanumanasana as it stretches the hamstrings and groin completely.
Steps To Do Anjaneyasana Or Low Lunge Yoga Pose To Master Hanumanasana Or The Monkey Pose
- To practice Anjaneyasana, get into Adho Mukha Svanasana.
- Breathe out and keep your right foot in forward direction beside your right hand.
- Make sure that your right knee and your ankle are in parallel line.
- Gently lower your left knee and place it on the ground, right behind the hips.
- Breathe in, and raise your torso; after that lift your arms above your head, in a way that your arms are touching your ears, and combine your palms and make Namaskar pose.
- Exhale deeply and let your hips relax.
- Stretch your lower back and arms
- Look behind as you get in to this position.
- Remain in the pose for 15 to 30 seconds. You may also lift up your knee of the back leg off the floor to a full Crescent pose.
- Practice the same asana with other leg.
Eka Pada Rajakapotasana Or One Legged King Yoga Pose To Master Hanumanasana Or The Monkey Pose
Eka Pada Rajakapotasana opens up the hip joint by stretching the hip and thigh muscles altogether. It strengthens the lower part of the body and also helps in getting rid of Sciatica with regular practice and thus helps in opening the body to master Hanumanasana.
Steps To Do Eka Pada Rajakapotasana Or One Legged King Pigeon Pose To Master Hanumanasana Or The Monkey Pose
Baddha Konasana Or Butterfly Pose To Master Hanumanasana Or The Monkey Pose
As the feet get closer to the groin region while the thighs are stretched on either side of the body, Baddha Konasana is a very beneficial pose for Hip-Opening. It Stretches groin, lower back, sacrum and hips and prepares the body to master Hanumanasana or The Monkey Pose
Steps To Do Baddha Konasana Or Butterfly Pose To Master Hanumanasana Or The Monkey Pose
- To practice Baddha Konasana, sit with your legs straight and outstretched on the floor or on the Yoga Mat.
- While exhaling, fold your knees in such a way that your heels come near the pelvic area.
- Join both the heels together and bring them as close to the pelvis as possible.
- Hold your toes with both the hands or clasp both the hands to the respective ankle if your unable to hold your toes while practicing Baddha Konasana
- Drop your knees towards the floor and push both your feet together.
- Lengthen your spine from the front of the torso to the sternum in such a way that you are pulling your body down towards the floor.
- The aim of this asana is to touch the knees to the floor or the yoga mat and to bring the head in front of your feet while having your torso flat over the legs.
- Do not force your knees to touch the floor or your head to bend forward completely on the ground. Release the thighbones towards the floor. When you do this the knees will follow.
- Gaze at a point forward or on your nose.
- Stay for 1 to 5 minutes or 15-20 breaths in Baddha Konasana.
- Maintain a constant breath while practicing Baddha Konasana.
- To release Butterfly pose, first unclasp the hands from the toes and then lift your knees and extend your legs on the floor in Dandasana.
Supta Virasana Or Reclined Hero Pose To Master Hanumanasana Or The Monkey Pose
Supta virasana is a variation of Virasana and an intermediate level asana, which makes your body come into a full reclination. And the way it stretches the body while it is reclined helps in practicing and mastering Hanumanasana or The Monkey Pose.
Steps For Practicing Supta Virasana Or Reclined Hero Pose To Master Hanumanasana Or The Monkey Pose
- To practice Supta Virasana, stand erect on the floor or on the yoga mat.
- Slowly and gently kneel down on the floor and come to the Virasana pose.
- With your hands placed on either sides, slowly lie down in backward position towards the floor.
- Inhale deeply, slowly and gently make your body’s whole weight go on your hands.
- Then gradually as you go backwards shift the body weight to the elbows and forearms.
- Slowly put your hands at the back in such a way that both of your elbows are folded into each other while lying on the ground.
- The buttocks and lower back should be pushed down towards the tailbone.
- You can also use a folded blanket to support your spine in this position if you face any issues while performing Kapotasana.
Benefits Of Practicing Hanumanasana Or The Monkey Pose
- Hanumanasana or The Monkey Pose stretches and strengthens the thighs, groin and hamstrings.
- It also stimulates the abdominal organs and activate the digestive organs thereby improving digestion.
- With regular practice of Hanumanasana or The Monkey Pose the hips become more flexible and the hip joint is opened.
- Hanumanasana improves the functioning of reproductive organs by stretching them.
- Hanumanasana or The Monkey Pose also helps in alleviating stress and tension with regular practice.
- Hanumanasana or The Monkey Pose helps to cure sciatica and other defects and ailments of the legs.
- It is really helpful and recommended for runners and sprinters.
- Hanumanasana also helps in improving blood supply and circulation to legs and hip region and also helps in removal of toxins from the body thereby making you look fresh, alive and beautiful.
- Hanumanasana or The Monkey Pose is also said to remove sexual ailments and helps women improve the health of the uterus for trouble free child birth.
- Hanumanasana also helps in improving sleep and curing insomnia.
- Regular practice of Hanumanasana alleviates stress and tension thereby making you calm and peaceful.
Precautions And Contraindications While Practicing Hanumanasana
- People suffering from any injury in the hamstring or the groin area should avoid practicing Hanumanasana or the Monkey Pose.
- Do not force the full split or Hanumanasana on the body as it may cause injury if your body is not yet fully prepared, stretched and flexible to do it.
- Do not stretch beyond the body’s limits. Go as far as your body allows as overexerting can damage the muscles.
- For people who have doubts about their health conditions, should practice Hanumansana after consulting a physician and should always be done under the guidance of a trained yoga expert.
- Hanumanasana is an advanced Yoga pose and it requires constant practice and patience to master or even perform Hanumanasana. Beginners can use a blanket or thick cloth under your knees and ankles to make it more comfortable while practicing.
- While practicing Hanumanasana, increase the length of your torso by pressing the back foot in the floor. Pressure exerted on the back foot will help in lifting the shoulder blades and setting them firmly on your back.