Hanumanasana (हनुमानासन) or Monkey Yoga Pose Steps

Hanumanasana, also known as Monkey Yoga Pose, is a revered asana in the yoga world, deeply rooted in Hindu mythology. See Hanumanasana (हनुमानासन) or monkey yoga pose steps.

Named after Lord Hanuman, the devoted disciple of Lord Rama, this pose symbolizes strength, devotion, and unwavering focus.

As a dynamic and challenging stretch, Hanumanasana requires practitioners to emulate the legendary leap of Hanuman, bridging the gap between the earth and the sky.

In this guide, we will delve into the steps, benefits, and nuances of Hanumanasana, unlocking the physical and spiritual dimensions of this posture that embody the essence of balance, flexibility, and the profound connection between mind and body.

To Perform Monkey Yoga Pose Steps

Hanumanasana (Sanskrit: हनुमानासन), or Monkey Yoga Pose, is an asana. The name comes from the Sanskrit words hanuman (a divine entity in Hinduism that resembles a monkey) and asana (posture).

It honors the enormous leap that Hanuman took to get from the Indian mainland to the Lankan islands. This asana is of utmost spiritual significance, as well as requiring significant physical flexibility. It stretches the hamstrings and groin.

Monkey Pose Step by Step

1. Begin in a kneeling position on the floor.
2. Step your right foot forward, approximately a foot in front of your left knee, and externally rotate your right thigh.
3. Lift the inner sole of your right foot, resting it on the outer heel. Exhale and lean your torso forward, placing your fingertips on the floor.
4. Lower your right thigh toward the floor while slowly sliding your left knee back, straightening it.
5. Stop straightening your back knee just before reaching the end of the stretch.
6. Press your right heel away from your body, gradually bending it inward to bring the kneecap toward the ceiling, maintaining the outward rotation of the front leg.
7. Continue pressing the left knee back as the front leg straightens.

More Steps to Complete the Pose

1. Carefully lower the front of the left thigh, the right leg's rear, and the pelvis's base to the floor.
2. Ensure the right knee's center points straight up toward the ceiling.
3. Confirm the rear kneecap's center is pressed squarely into the floor, and the back leg extends straight out of the hip without slanting to the side.
4. Lift the ball of the foot toward the sky, stretching through the heel, to activate the front leg. Bring hands into the Anjali Mudra (salutation seal) or extend arms straight up toward the ceiling.
5. Maintain this pose for 30 seconds to a minute. To exit, press your hands to the floor, slightly turn the front leg out, and slowly return the front heel and back knee to their starting positions.
6. Reverse the legs and repeat the sequence for the same duration.

Anatomical Focus of the Pose

1. Thighs
2. Hamstrings
3. Abdomen
4. Groins
5. Chest
6. Shoulders

Therapeutic Applications

Sciatica relief. Explore targeted practices and approaches to alleviate discomfort and promote well-being with sciatic nerve issues.

Benefits of Monkey Yoga Pose

1. It stretches the thighs, hamstrings, and groins
2. Stimulates the abdominal organs
3. Contraindications and Cautions
4. Groin or hamstring injuries

Beginner’s Tip

To increase the length of the torso and spine, press the back foot actively into the floor and, from this pressure, lift the shoulder blades firmly into your back.

Variations of Monkey Yoga Pose

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.

Modifications and Props

Students just beginning to learn this pose are often unable to get the legs and pelvis down on the floor, usually due to tightness in the backs of the legs or front groins.

While in the starting leg position (as described in Step 1 above), place a thick bolster below the pelvis (with its long axis parallel to your inner legs).

As you straighten the legs, slowly release your pelvis down onto the bolster. If the bolster isn’t thick enough to comfortably support your pelvis, add a thickly folded blanket.

Preparatory Poses

1. Baddha Konasana
2. Janu Sirsasana
3. Paschimottanasana
4. Prasarita Padottanasana
5. Supta Virasana
6. Supta Baddha Konasana
7. Supta Padangustasana
8. Upavistha Konasana
9. Urdhva Prasarita Padasana
10. Uttanasana
11. Virasana

Follow-Up Poses

1. Eka Pada Rajakapotasana
2. Natarjasana
3. Paschimottanasana
4. Upavistha Konasana

Deepen The Pose

The arms are raised overhead from the “trigger” of the lower back ribs. Take the back ribs away from the top of the pelvis, and use this lift to reach the arms closer to the ceiling.

Lengthen along the backs of the arms, stretching your pinkies a little closer to the ceiling than the index fingers. Then pin the fingertips against the ceiling and release or “hang” the ribs from the arms.

Yo-yo, the ribs between the arms and the pelvis: Relative to the pelvis, the ribs lift, boosting the arms closer to the ceiling; relative to the arms, the ribs drop toward the floor, increasing the stretch in the armpits.

In Conclusion

Hanumanasana transcends physical flexibility, embodying spiritual devotion and strength. By embracing the monkey yoga pose, practitioners embark on a transformative journey connecting mind, body, and mythology.

The steps outlined serve as a guide, but the true essence lies in the journey within, echoing the commitment and determination symbolized by Lord Hanuman.

As we honor this ancient practice, may Hanumanasana inspire balance, resilience, and a harmonious union of physical and spiritual well-being on our yoga paths.

May also like: Padahastasana (पादहस्तासन), Pranayama (प्राणायाम), Gomukhasana (गोमुखासन)