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:
You have a hamstring or groin injury
You’ve recently had surgery
BENEFITS OF MONKEY POSE (HANUMANASANA)
Stretches your hamstrings and hip flexors
Stimulates your core and abdominal organs
Increases focus and concentration
Improves your balance
HOW TO PRACTICE MONKEY POSE (HANUMANASANA) IN 3 EASY STEPS
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.
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.
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