Hanumanasana Yoga: Unleashing Strength and Flexibility with Monkey Pose


Hanumanasana Yoga, or Monkey Pose, is a challenging and empowering yoga posture that symbolizes courage, devotion, and the embodiment of Hanuman, the Hindu monkey deity. Derived from the Sanskrit words “Hanuman” (referring to the monkey god) and “asana” (meaning pose), Hanumanasana invites practitioners to tap into their inner strength, flexibility, and resilience.

In this article, we will explore the steps, benefits, variations, and precautions associated with Hanumanasana, empowering you to incorporate this awe-inspiring pose into your yoga practice.

How to Perform Hanumanasana Yoga

To practice Hanumanasana Yoga, follow these step-by-step instructions:

Step 1: Begin in a low lunge position, with your right foot forward and your left knee on the ground. Ensure that your right knee is directly above your right ankle.

Step 2: Slide your right foot forward, extending your leg as far as comfortable while keeping the front of your left thigh on the mat.

Step 3: Engage your core and lengthen your spine, maintaining an upright posture.

Step 4: Slowly start to lower your hips toward the mat, keeping your hips square and facing forward.

Step 5: As you lower, gently glide your back leg along the mat, extending it behind you and actively pressing the top of your foot into the ground.

Step 6: Find a comfortable and stable position for your hands, either resting them on the mat beside your hips or bringing them together at your heart center.

Step 7: Breathe deeply and gradually deepen the stretch, easing into the pose with each exhalation.

Step 8: Hold the pose for 30 seconds to a minute, focusing on maintaining a steady breath and a calm, focused mind.

Step 9: Repeat on the opposite side by switching the placement of your legs.

Benefits of Hanumanasana Yoga

Regular practice of Hanumanasana Yoga offers a wide range of physical, mental, and energetic benefits, including:

Deep Hip Opening

Monkey Pose stretches the hip flexors, hamstrings, and quadriceps, increasing hip mobility and releasing tension in the lower body.

Increased Flexibility

Consistent practice of Hanumanasana improves overall flexibility, particularly in the legs, hips, and groin area.

Strength and Balance

This pose engages the core, leg muscles, and stabilizing muscles, enhancing strength, stability, and balance.

Emotional and Energetic Release

Hanumanasana Yoga opens the energy channels in the body, allowing for the release of stored emotions, promoting emotional balance and well-being.

Cultivation of Courage and Willpower

Monkey Pose represents the fearless and courageous nature of Hanuman. Regular practice of Hanumanasana can instill a sense of inner strength, determination, and resilience.

Improved Digestion and Circulation

The deep stretch in Monkey Pose stimulates the abdominal organs, promoting healthy digestion, and enhancing blood circulation throughout the body.


Variations of Hanumanasana Yoga

Explore these variations of Hanumanasana Yoga to modify the pose according to your level of practice and flexibility:

Supported Hanumanasana

Use props like blocks or bolsters under your hands or hips to provide support and maintain stability as you work on increasing flexibility.

Half Hanumanasana

If the full expression of the pose feels challenging, you can practice a half split by extending one leg forward while keeping the other knee bent.

Dynamic Hanumanasana

Incorporate gentle movements and pulsations while in Hanumanasana to deepen the stretch and explore different sensations in the body.

Precautions and Contraindications

While Hanumanasana is a beneficial pose, it’s important to consider the following precautions:

a. Avoid practicing Hanumanasana if you have any recent or chronic hamstring, groin, or hip injuries. If you have concerns or limitations, consult with a healthcare professional or an experienced yoga instructor before attempting this pose.

b. Individuals with hip replacements, lower back issues, or sciatica should approach this pose with caution and seek guidance from a qualified instructor.

c. Always listen to your body and work within a comfortable range of motion. Avoid forcing yourself into the pose or pushing beyond your limits.


Hanumanasana, the Monkey Pose, invites you to embody the strength, flexibility, and fearlessness of Hanuman as you explore this challenging and rewarding posture. With consistent practice, Hanumanasana opens the hips, increases flexibility, cultivates courage, and promotes emotional and energetic release. Approach this pose with patience, respect for your body’s limits, and a sense of adventure. Incorporate Hanumanasana into your yoga practice to unleash your inner strength, embrace flexibility, and connect with the unwavering determination that lies within you.

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