Monkey Pose (Hanumanasana) – Learn How To Practice This Asana In 3 Easy Steps | Yoga With Nutan

MONKEY POSE

Sanskrit Name – Hanumanasana

Sanskrit Name Meaning – Hanuman – Monkey God (Lord Hanuman), Asana - Pose

Type of Asana – Seated Yoga Pose

Target Areas – Lower Body

WHAT IS MONKEY POSE (HANUMANASANA)?

Monkey Pose (Hanumanasana) is named after Lord Hanuman, the Monkey God revered for his bravery in the Hindu epic Ramayana. In this pose, your legs are split forward and back which mimics Hanuman’s famous jump from the southern tip of India to Sri Lanka.

DO NOT PRACTICE MONKEY POSE (HANUMANASANA) IF:

1. You have a hamstring or groin injury

2. You’ve recently had surgery

BENEFITS OF MONKEY POSE (HANUMANASANA)

1. Stretches your hamstrings and hip flexors

2. Stimulates your core and abdominal organs

3. Increases focus and concentration

4. Improves your balance

HOW TO PRACTICE MONKEY POSE (HANUMANASANA) IN 3 EASY STEPS

1. Kneel on the floor and step your right foot forward and your left foot back. Straighten your legs as much as you comfortably can and press your fingertips on the ground to help with balance. Make sure your front knee is centred and pointing towards the sky.

2. Ensure your back leg is straight and not splayed out to the side. Keep your front leg active by extending through your heel and lifting the ball of your foot towards the ceiling.

3. Stay in this pose for as long as you feel comfortable and when you’re finished repeat on the other side.

MONKEY POSE (HANUMANASANA) VARIATION – LEAN FORWARD

Once in Monkey Pose (Hanumanasana) lean forward with your back straight and take hold of your front foot with both hands. Hold for as long as you feel comfortable and then come up as you inhale.

PREPARATORY POSES

Bound Angle Pose - Baddha Konasana

Reclining Bound Angle Pose - Supta Baddha Konasana

Reclining Hand-to-Big-Toe Pose - Supta Padangustasana

Wide Angled Seated Forward Bend -- Upavistha Konasana

Upward Extended Feet Pose - Urdhva Prasarita Padasana

Standing Forward Bend - Uttanasana

Head-to-Knee Forward Bend – Janu Sirsasana

Wide Legged Forward Bend - Prasarita Padottanasana

Hero Pose - Virasana

Reclining Hero Pose - Supta Virasana

Seated Forward Bend – Paschimottanasana

Low Lunge - Anjaneyasana

One Legged King Pigeon Pose - Eka Pada Rajakapotasana

Half Monkey Pose – Ardha Hanumanasana

FOLLOW UP POSES

Lord of the Dance Pose – Natarjasana

One Legged King Pigeon Pose - Eka Pada Rajakapotasana

Seated Forward Bend – Paschimottanasana

Wide Angled Seated Forward Bend - Upavistha Konasana