Hanumanasana, or Monkey Pose, is a powerful front-splits posture in yoga that challenges both flexibility and discipline. It’s named after the Hindu deity Hanuman, who made a legendary leap in the Ramayana—symbolizing courage, devotion, and expansive energy.
What Is Hanumanasana?
Hanumanasana (pronounced ha-noo-mah-NAH-suh-nuh) is a yoga pose that mimics the shape of a front split. It stretches the hamstrings, hip flexors, and groin while also building lower body strength and control.
The pose takes its name from Hanuman, the monkey god known for leaping across the ocean to rescue Sita in the Hindu epic Ramayana. In that sense, hanumanasana is more than a physical shape—it represents a leap of faith, commitment, and inner strength.
How to Do Hanumanasana (Step-by-Step for Beginners)
Hanumanasana is not a pose you drop into casually. It demands both flexibility and control. For beginners, it’s essential to focus more on alignment and support than on depth. Here’s a detailed, safe way to approach the posture.
1. Start With a Proper Warm-Up
You should never attempt hanumanasana with cold muscles. Focus your warm-up on opening the hamstrings, hip flexors, and inner thighs. A good warm-up includes:
- 3–5 rounds of Sun Salutation A and B
- Low Lunge (Anjaneyasana) holds on each side
- Half Splits (Ardha Hanumanasana)
- Active hamstring stretches like leg swings or bridge variations
Warming up reduces the risk of injury and allows the body to gradually prepare for deeper ranges of motion.
2. Set Up in a Low Lunge (Anjaneyasana)
From Downward Facing Dog, step your right foot forward between your hands. Lower your left knee to the mat. Use padding like a blanket or double-folded mat under the back knee for comfort. Ensure your front foot is pointing straight ahead and that your right knee is stacked above the ankle.
This is your starting point. From here, you’ll begin to explore the movement into hanumanasana while maintaining control and alignment.
3. Begin to Slide Into the Pose Slowly
Gently start sliding your front foot forward and your back knee backward. Don’t force the movement—pause the moment you feel resistance.
Keep your back leg in line with your hip and your back toes untucked or tucked, depending on what feels more stable. If your hips are tight or hamstrings short, you might only move a few inches. That’s fine. The goal is to maintain correct alignment, not to hit the floor.
4. Square Your Hips
This is one of the most important (and often overlooked) details:
- Pull your front outer hip back and your back inner thigh forward to level your hips.
- Imagine both hip points facing straight forward, like headlights.
Without this adjustment, your body might compensate by twisting or rotating—taking stress off the right areas and increasing injury risk.
5. Engage Your Legs for Stability
Even though it’s a deep stretch, hanumanasana should not be passive.
- Activate your front hamstring by pulling the heel back (isometric engagement).
- Press your back foot or shin gently into the floor.
- Engage your core to protect your lower back and keep the pelvis neutral.
This muscular engagement helps protect your joints and promotes active flexibility, which is safer and more functional than passive range alone.
6. Use Props as Needed
Props make hanumanasana accessible and safe for beginners:
- Blocks under your hands provide support and help keep your spine long.
- A block or bolster under your pelvis supports your hips if they don’t reach the floor, which is common.
- If your hamstrings are tight, place a folded blanket under the front thigh or calf for extra lift.
Props aren’t just for beginners—they help all levels find alignment and comfort without strain.
7. Focus on Your Breath
The breath is your tool for release and awareness.
- Keep your inhales steady and your exhales long.
- If your breath shortens or you start holding it, you’ve gone too far—back off slightly.
- Breathe into the resistance, but never into sharp pain.
Use each exhale to soften tension without collapsing into the joints or disengaging the muscles.
8. Exit Mindfully
When you’re ready to come out of the pose:
- Press into your hands and gently slide your front heel back and your back knee forward.
- Return to a low lunge or tabletop before switching sides.
- Take a moment in Downward Dog or Child’s Pose between sides to reset.
Always move slowly out of deep poses to avoid straining the muscles and connective tissues.
- Common Mistakes to Avoid in Hanumanasana
- Letting the hips twist or tilt.
- Overextending without control.
- Holding your breath.
- Neglecting muscular engagement.
Hanumanasana Preparatory Poses
Consistent work with foundational poses is essential before attempting hanumanasana. These build the flexibility, strength, and awareness needed for the pose.
Recommended Poses:
- Half Splits (Ardha Hanumanasana): Teaches hamstring extension with spine awareness.
- Low Lunge (Anjaneyasana): Opens hip flexors and helps square the hips.
- Pyramid Pose (Parsvottanasana): Targets hamstrings and calf muscles while maintaining spinal alignment.
- Lizard Pose (Utthan Pristhasana): Deep groin and hip stretch.
- Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana): Passive hamstring stretch that builds range of motion.
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Hanumanasana Variations
Hanumanasana can be adapted for different skill levels and anatomical needs. These variations help make the pose accessible and sustainable over time.
Beginner Variations:
- Block under pelvis
- Hands on blocks
Intermediate Options:
- Arms overhead
- Back toes tucked
Advanced Progressions:
- Forward fold over front leg
- Back leg lifted in transitions
Benefits of Hanumanasana
While hanumanasana is often associated with flexibility, its benefits extend to strength, alignment, and mental focus.
Physical Benefits:
- Lengthens hamstrings, hip flexors, groin, and calves
- Improves pelvic and lower back mobility
- Builds leg and core strength when practiced with active engagement
- Develops hip stability and balance awareness
Mental and Energetic Benefits:
- Encourages patience and long-term progress
- Enhances focus and breath awareness
- Symbolically represents devotion and determination
- Supports grounding through physical challenge and stillness
How to Teach Hanumanasana Pose
For yoga teachers and trainees, teaching hanumanasana requires thoughtful sequencing, clear instructions, and a trauma-informed approach to flexibility work.
Sequencing Guidelines:
- Include 15–20 minutes of targeted warm-ups
- Introduce prep poses early
- Offer hanumanasana as a peak pose when ready
Key Cues:
- “Square the hips forward.”
- “Engage the thighs and draw them toward each other.”
- “Support the pelvis with props.”
- “Move into the pose slowly and mindfully.”
Teaching Tips:
- Offer variations and use props
- Emphasize breath control
- Share the story or symbolism of Hanuman
- Encourage consistency without comparison
FAQ about Hanumanasana
What is the meaning of Hanumanasana?
Hanumanasana is named after Hanuman, a deity from Hindu mythology known for his heroic leap to Lanka. The pose reflects this act, symbolizing power, faith, and devotion. In physical terms, it expresses a leap between flexibility and stability, surrender and strength.
Who should avoid Hanumanasana?
Hanumanasana should be avoided or modified if you have any of the following:
- Hamstring injuries
- Hip instability
- Recent pelvic, groin, or lower back surgery
- Limited flexibility without adequate preparation
How do you cue Hanumanasana?
Effective verbal cues for guiding students into hanumanasana include:
- “Slide the front heel forward and the back knee back.”
- “Keep the hips square.”
- “Engage both legs to stabilize the pelvis.”
- “Lengthen through the spine and support with props.”
Final Thoughts
Hanumanasana is a deep, challenging yoga pose that requires preparation, patience, and consistent effort. It’s not a posture you rush into—it’s one you work toward over time, building flexibility in the hamstrings and hips while maintaining muscular engagement and structural integrity.
For yoga practitioners, hanumanasana is a valuable tool for physical and mental growth. For teachers, it offers an opportunity to teach alignment, sequencing, and safe flexibility practices. Whether or not you ever reach the full front splits, the journey toward hanumanasana strengthens your practice from the inside out.
The post Hanumanasana Yoga Pose: Benefits, Steps & Splits Tips appeared first on All Yoga Training.
