Hanumanasana or Monkey Pose Yoga Steps and Benefits


Name of Hanumanasana yoga pose derives from the giant leap made by Lord Hanuman from the southern tip of India to the island of Sri Lanka in the Ramayana. This pose is called Monkey Pose in English language. Hanumanasana is best pose for stretching the groins, thighs and hamstrings.
Hanumanasana or Monkey Pose Yoga Steps and Benefits
Hanumanasana or Monkey Pose Yoga Steps and Benefits 

Hanumanasana or Monkey Pose Yoga Steps

  • Start by kneeling on the floor with knees a little apart. Place your right foot forward and raise the inner sole such that only the outer heel touches the floor.
  • As you exhale, bend your torso forward and bring your fingertips to touch the floor.
  • Slowly, move your left knee backwards till the knee and the front of the foot touch the ground. Simultaneously slide your right leg forward till it touches the floor completely.
  • Sliding your left foot backward and right foot forward, come into a split position.
  • The toes of the right foot should be pointing skywards and the front of the left foot should be touching the ground.
  • Raise your arms and join your palms. Stretch your arms and arch your back a little.
  • Stay in this position for a couple of breaths before bringing your arms back down.
  • To come out of this posture, shift the weight of the body on the hands by pressing them on the floor. Slowly slide your left and right feet back to the initial position before repeating the pose with the left leg in front and right leg behind.

Hanumanasana or Monkey Pose Yoga Benefits

  • Stretches the thighs, hamstrings, groins.
  • Stimulates the abdominal organs.
  • By doing regular practice of this yoga hips become more flexible over a period of time.

Preparatory Poses of Hanumanasana

  • Baddha Konasana
  • Urdhva Prasarita Padasana
  • Uttanasana
  • Virasana
  • Janu Sirsasana
  • Paschimottanasana
  • Prasarita Padottanasana
  • Supta Virasana
  • Supta Baddha Konasana
  • Supta Padangustasana
  • Upavistha Konasana

Variations of Hanumanasana

From the position described in step 4 above, lean the torso into a forward bend over the front leg and take hold of the foot with your hands. Hold for 10 to 15 seconds, then come up on an inhalation.

How to Do Hanumanasana or Monkey Pose Yoga

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