Hanumanasana – Monkey Pose

Hanumanasana – Monkey Pose


Hanumanasana is derived from the combination of the Sanskrit words Hanuman(A Powerful Hindu God) andasana (posture or pose). The reason for the name Hanumanasana is, this pose resembles the position, when Hanuman leaps the Ocean to help Rama.  It is called as Monkey Posein English. Follow up pose for Hanumanasana is Paschimottanasana.

Hanumanasana is named with a Hindu God called Hanuman, Who played a vital role in the ancient epic Ramayana. He helped the Hindu god Rama to rescue his wife Sita. Hanuman made impossible leap from southern point of India to Srilanka Island to rescue Sita.

Hanumanasana is all about great the power of devotion and leaps of faith and fearlessness. The concept behind Hanumanasana is strengthening the mind, leap the fears, overcome obstacles and accomplish what seems almost impossible.

Steps Involved:

  1. Start with kneel down and place the knees a little apart.
  2. Slide the right foot forward and touch the floor by the outer heel.
  3. Exhale, bend your torso forward and touch the floor by fingertips.
  4. Slowly, slide the left knee backwards
  5. Make sure that the left knee and the front of the foot touches the ground.
  6. At the same time tries to touch the floor by your right leg as shown in the Image.
  7. Try to extend your right foot forward and left foot backward.
  8. Front of your left food should touch the floor.
  9. Right Toe should be pointing roof.
  10. Raise your arms over the head and join your palms.
  11. Arch your back a little and chin up.
  12. Stretch your arms
  13. Hold this position for few seconds (30 to 60 seconds).
  14. Exit the pose by pressing against the floor by your hands.
  15. Repeat all the above steps with the opposite leg forward.


  • Strengthens muscles in the thighs, hamstrings and groin area.
  • Pelvic floor strengthens.
  • Improves the co-ordination between the body and mind.
  • Increases the blood flow.
  • Stretches the chest, thighs, arms, shoulders and back.
  • Increases energy and positive thoughts.
  • Activates the thymus gland.
  • Stimulates the abdominal muscles and organs.
  • Reduces the depression.
  • Increase the concentration power.
  • Reduces the pain in the back, joints, migraine and other body areas.
  • Helps to balancing the body well.
  • Removes all toxins from the body.
  • Spinegets a good stretch.
  • Gives the good sleep.
  • Increase the body flexibility.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Hamstring Injury
  • Injury in the groin area
  • Back Injuries
  • Recent Knee Surgery

It’s good to do this pose in the morning with empty stomach.

Please do some hip opening exercise before practise the Monkey Pose.

Do not stretch the body more than your limits, when you split the legs. If you feel any pain or discomfort while stretching, exit the pose. In the beginning it may seems difficult by practising daily this pose with the expert’s guidance, will give the best results.