Monkey Pose or Hanumanasana is coming under the intermediate level of asana. It is an intense leg stretching exercise, in which your legs need more flexibility and stretching. So, before attempting this pose, you must have a master’s in a basic level of yoga. This stance denotes the mammoth jump made by BajrangBali to achieve Lanka from India.

Hanuman is a Hindu god who looks like a monkey, According to Indian Mythology Lord Hanuman is the strongest, intelligent and powerful character in Ramayana, and he is 11th Rudra incarnation of Lord Shiva, so Rudra, BajrangBali is another name of Hanuman.

Steps of Hanumanasana (Monkey Pose)

1. First put down your both knees on the floor, note that your knees are flabbily apart. Now keep your right foot in the forward direction and lift the inner sole. Make sure that your outer heel should touch the ground and Breathe in.
2. After that breathe out and slowly bend your torso towards the forward direction, during this touch the ground by your fingertips.
3. Then, place your left knee backward till the front part of your foot and the knee touches the floor. During this, slowly move your right leg forward and it touches the ground.
4. To complete off the posture and come into a split position, keep sliding your right foot forward. Ensure the toes are indicating upwards. Move your left foot in reverse, ensuring the toes are touching the ground.
5. Lift up your arms over your head and combine your palms. Extend your arms and delicately curve your back until you are agreeable. This breath normally.
6. Remain in the pose for about 30 to 60 seconds or as long as you are comfortable.
7. Discharge the stance by moving your body weight on hands. Press your hands on the floor immovably, and but both your feet back to the initial stage.
8. Repeat the same process with your left leg in the forward direction and right leg in a backward direction.

Hanumanasana Beginner’s Tips

It is not a fundamental yoga stance, and it takes serious practice to play out the split. When you rehearse Hanumanasana (Monkey Pose) at first, you can utilize a cover under your lower legs and knees to make it more agreeable. Increment the length of the middle by squeezing the back foot into the floor. Daily practice is needed coz it is a very intense pose, so without practices of basic asana don’t do this posture immediately.

Benefits of Hanumanasana (Monkey Pose)

When you begin to practice this asana, your focus will be on your front leg and how tight it feels. You will feel the urge to stretch your hamstrings as much as you can to get the flexibility this asana requires. However, you must keep in mind that this asana requires your front and back legs to be equally flexible. If the front leg requires suppleness in the hamstrings, the back leg has to be open enough at the hip flexors. Once you manage to get this right, you will be able to balance yourself in this pose.

It doesn’t matter whether your pelvis touches the floor or not. What is more important is that you protect your lower back, and push only as much as it can go. The key is to always pick up the signs your body gives, and stop when it asks you to. You could use the support of cushions and bolsters, but most importantly, you must use your leg muscles to support your pelvis. This advice might seem odd as this asana is, after all, a stretch of the leg. But by hugging your inner thighs towards each other and pressing your legs down, not only will it help to stretch your pelvis up, but it will also help engage your hamstrings and support your joints. Just remember to keep your breathing right through all the muscular action.

1. Hanumanasana Stretches and strengthens groin region, hamstrings and thigh muscles.
2. It stimulates the digestive and reproductive organs, by boosting their functioning.
3. Monkey Pose Makes hips flexible if practice daily.
4. Stretches back muscles also.
5. It helps to release tension and stress.

NOTE:

Practice this pose under the supervision of an expert trainer coz it is not a basic yoga asana. If you don’t do it the right way then you might hurt yourself. Avoid this pose if you have groin injury or in hamstrings