Hanumanasana, also known as the Hanuman pose or the Monkey God pose, is a challenging and powerful yoga posture that embodies strength, flexibility, and grace. Named after the Hindu deity Hanuman, who was revered for his incredible leaps and devotion, this asana requires deep stretches in the hips and hamstrings while promoting balance and focus. In this guide, we will explore the benefits, variations, and proper alignment of Hanumanasana to help you deepen your yoga practice and unlock your inner strength.

1. The Origin and History of Hanumanasana

Hanumanasana, also known as the Monkey Pose or the Split Pose, is named after the Hindu deity Hanuman, who is often depicted in a split position. Legend has it that Hanuman was a devoted servant of Lord Rama and possessed incredible strength and agility. One day, while searching for Rama’s wife, Sita, who had been kidnapped by the demon king Ravana, Hanuman leaped across an ocean to reach her. It is said that he performed the split pose as a symbol of his devotion and determination.

The practice of Hanumanasana has its roots in ancient yoga traditions. It is believed to have been developed thousands of years ago as a way to honor and emulate the strength and flexibility of Hanuman. Over time, this challenging pose has become popular among yogis for its physical and spiritual benefits.

Today, Hanumanasana is commonly practiced in various styles of yoga, including Hatha, Vinyasa, and Ashtanga. It requires deep hip flexibility and hamstring lengthening, making it a challenging pose for many practitioners. However, with regular practice and proper preparation, anyone can work towards mastering this powerful asana.

2. Properly Preparing the Body for Hanumanasana: A Step-by-Step Guide

Before attempting Hanumanasana, it’s important to properly prepare the body to avoid injury and ensure a safe practice. Here is a step-by-step guide to help you prepare for this challenging pose:

1. Warm-up: Begin your practice with gentle warm-up exercises such as Sun Salutations or Cat-Cow poses to awaken your body and increase blood flow.

2. Hip Openers: Since Hanumanasana requires deep hip flexibility, incorporate hip-opening poses into your routine. Some effective hip openers include Pigeon Pose, Butterfly Pose, and Lizard Pose.

3. Hamstring Stretches: Lengthening the hamstrings is essential for achieving the split position in Hanumanasana. Include stretches like Forward Fold, Standing Forward Bend, and Seated Forward Bend to target the hamstrings.

4. Quad Stretches: To prepare the front of the thighs for the intense stretch in Hanumanasana, incorporate quad stretches such as Low Lunge or King Arthur’s Pose.

5. Core Activation: Engaging your core muscles will provide stability and support during Hanumanasana. Practice exercises like Boat Pose or Plank to strengthen your core.

Remember to listen to your body and never force yourself into a pose that feels painful or uncomfortable. Take it slow and gradually work towards achieving Hanumanasana with patience and consistency.

3. Mastering Hanumanasana: Step-by-Step Process to Get Into the Pose

Mastering Hanumanasana requires patience, practice, and proper alignment. Here is a step-by-step process to guide you into this challenging pose:

1. Begin in a low lunge position with your right foot forward and left knee on the ground.
2. Slowly slide your right foot forward until you feel a deep stretch in your right hamstring.
3. As you slide your right foot forward, simultaneously begin straightening your left leg behind you.
4. Keep both hips squared towards the front of the mat and maintain length in both legs.
5. Lower your hips down towards the ground while keeping your spine long and chest lifted.
6. Find balance by engaging your core muscles and pressing through all four corners of both feet.
7. Gradually deepen the pose by inching your front foot forward and sliding your back leg further back.
8. Once you’ve reached your maximum stretch, hold the pose for several breaths while maintaining steady breathing.
9. To come out of the pose, gently release your front foot back and return to a low lunge position.
10. Repeat the process on the other side to balance the body.

Remember to listen to your body and modify the pose as needed. It’s better to practice with proper alignment and gradually work towards a deeper split than to force yourself into an uncomfortable position.

4. Discover the Key Benefits of Regularly Practicing Hanumanasana

Regularly practicing Hanumanasana offers a wide range of physical, mental, and emotional benefits. Here are some key benefits you can experience through this challenging pose:

1. Increased Flexibility: Hanumanasana deeply stretches the hip flexors, hamstrings, and quadriceps, leading to improved flexibility in these areas over time.

2. Improved Balance: Maintaining balance in Hanumanasana requires core strength and stability. Regular practice can help improve your overall balance and body awareness.

3. Strengthened Legs: Holding the split position in Hanumanasana requires strength in the legs. As you work towards mastering this pose, you’ll strengthen your quadriceps, hamstrings, and glutes.

4. Enhanced Hip Mobility: Hanumanasana opens up the hips and increases hip mobility, which can alleviate tightness or discomfort in this area.

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5. Deepened Mind-Body Connection: The intensity of Hanumanasana challenges your focus and concentration, allowing you to develop a deeper mind-body connection during your practice.

6. Emotional Release: The deep stretch in Hanumanasana can release tension stored in the hips and create a sense of emotional release or catharsis.

7. Cultivation of Patience: Mastering Hanumanasana takes time and consistent effort. Through regular practice, you’ll cultivate patience and learn to embrace the journey rather than focusing solely on achieving the final pose.

By incorporating regular Hanumanasana practice into your yoga routine, you can experience these benefits and more. Remember to approach the pose with patience and listen to your body’s limits.

5. Variations and Modifications to Make Hanumanasana Accessible for Beginners

Hanumanasana can be a challenging pose, especially for beginners or those with limited flexibility. However, there are several variations and modifications that can make this pose more accessible. Here are some options to consider:

1. Use Props: Place blocks or folded blankets under your front thigh or hands for support if you’re unable to reach the ground comfortably.

2. Half Split Pose: Instead of going into a full split position, practice Half Split Pose by keeping your back knee on the ground and focusing on stretching the front hamstring.

3. Elevated Front Foot: If reaching the ground is difficult, elevate your front foot by placing it on a block or sturdy surface to reduce strain on the hamstrings.

4. Use a Wall: Stand facing a wall and place your hands on the wall for support as you slide one leg forward into a split position.

5. Practice Active Flexibility: Engage your muscles while stretching by actively pressing through both feet and engaging the quadriceps and hamstrings.

Remember that everyone’s body is different, so it’s important to honor your own limitations and work within them. With consistent practice and patience, you can gradually build flexibility and work towards achieving a deeper Hanumanasana variation that suits your unique needs.

6. Enhancing Flexibility and Mobility: How Hanumanasana Targets Hips and Hamstrings

One of the main areas targeted in Hanumanasana is the hips, specifically the hip flexors, adductors (inner thigh muscles), and external rotators. The deep stretch in these muscles helps enhance flexibility in the hips while improving mobility in various movements like walking, running, and even sitting.

The hip flexors, including the psoas and iliacus muscles, can become tight due to prolonged sitting or activities that involve repetitive hip flexion. Hanumanasana provides a deep stretch to these muscles, helping to release tension and improve their range of motion.

The hamstrings are another major muscle group targeted in Hanumanasana. These muscles run along the back of your thighs and play a crucial role in hip extension and knee flexion. Tight hamstrings can lead to limited mobility in daily activities and increase the risk of injuries.

By regularly practicing Hanumanasana, you can gradually lengthen and strengthen your hamstrings, improving their flexibility and reducing the risk of strain or tears. This increased flexibility can also enhance your overall athletic performance by allowing for greater power generation during movements like running or jumping.

In addition to targeting the hips and hamstrings, Hanumanasana also engages the core muscles for stability and balance. As you hold the pose, you’ll activate your abdominal muscles, lower back muscles, and pelvic floor muscles to maintain proper alignment.

Remember to approach Hanumanasana with patience and listen to your body’s limits. It’s important not to force yourself into a deep split if it causes pain or discomfort. With consistent practice over time, you’ll gradually enhance flexibility and mobility in your hips and hamstrings while reaping the many benefits this pose has to offer.

7. Effective Stretches and Warm-up Exercises for a Successful Hanumanasana Practice

Preparing your body with effective stretches and warm-up exercises is key to a successful Hanumanasana practice. Here are some stretches and warm-up exercises that can help you prepare for this challenging pose:

1. Hip Circles: Stand with your feet hip-width apart and place your hands on your hips. Slowly circle your hips clockwise for several rounds, then repeat counterclockwise. This movement helps warm up the hip joints and increase mobility.

2. Low Lunge: From a standing position, step your right foot back into a lunge position. Keep your left knee directly above your ankle and lower your right knee to the ground. Sink into the stretch, feeling a deep opening in the front of your right hip. Hold for several breaths, then switch sides.

3. Standing Forward Fold: Stand with your feet hip-width apart and fold forward from your hips, reaching towards the ground or placing your hands on blocks for support. Allow your head and neck to relax, feeling a gentle stretch in the hamstrings and lower back.

4. Butterfly Pose: Sit on the ground with the soles of your feet touching each other. Hold onto your ankles or feet and gently press down on your thighs with your elbows, encouraging a deeper stretch in the inner thighs.

5. Reclining Hand-to-Big-Toe Pose: Lie on your back and extend one leg straight up towards the ceiling. Hold onto the big toe of that leg with one hand and gently guide it towards you, feeling a stretch in the hamstring. Hold for several breaths, then switch sides.

6. Cat-Cow Pose: Start on all fours with wrists under shoulders and knees under hips. Inhale as you arch your spine, dropping your belly towards the mat (Cow Pose). Exhale as you round your spine upward, tucking chin to chest (Cat Pose). Repeat this flow several times to warm up the spine.

Remember to move slowly and mindfully during these stretches and warm-up exercises, paying attention to any sensations or limitations in your body. By properly preparing yourself for Hanumanasana, you can minimize the risk of injury and ensure a more enjoyable practice.

8. Common Mistakes to Avoid While Practicing Hanumanasana

While practicing Hanumanasana, it’s important to be mindful of common mistakes that can compromise your alignment and increase the risk of injury. Here are some mistakes to avoid:

1. Forcing Yourself Into the Pose: Hanumanasana requires deep flexibility in the hips and hamstrings, which takes time to develop. Avoid forcing yourself into a full split if it causes pain or discomfort. Instead, practice variations or use props to gradually work towards the pose.

2. Collapsing the Chest: It’s crucial to maintain an upright posture and lift the chest during Hanumanasana. Avoid collapsing forward or rounding the spine, as this can strain the lower back and compromise your alignment.

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3. Allowing the Front Knee to Collapse Inward: Keep your front knee aligned with your ankle and avoid letting it collapse inward towards the midline of your body. This misalignment can strain the knee joint.

4. Neglecting Core Engagement: Engaging your core muscles is essential for stability and balance in Hanumanasana. Avoid letting your core relax or sagging into the pose. Keep your abdominal muscles engaged throughout the practice.

5. Holding Your Breath: It’s common to hold our breath when attempting challenging poses like Hanumanasana. However, holding your breath can create tension in the body and limit mobility. Remember to breathe deeply and continuously throughout the pose.

6. Overstretching or Straining: While it’s important to challenge yourself in Hanumanasana, avoid overstretching or straining beyond your limits. Listen to your body’s signals and honor its boundaries.

By being aware of these common mistakes and practicing with mindfulness, you can maintain proper alignment and reduce the risk of injury while working towards mastering Hanumanasana.

9. Overcoming Discomfort and Tightness in Hanumanasana: Tips and Techniques

Hanumanasana can be uncomfortable for many practitioners, especially those with tight hips or hamstrings. However, with the right tips and techniques, you can overcome discomfort and gradually increase your flexibility in this pose. Here are some strategies to try:

1. Use Props: Place blocks or folded blankets under your hands or front thigh for support if reaching the ground feels uncomfortable. This can help alleviate strain on the hamstrings and allow you to focus on lengthening through the spine.

2. Practice Active Flexibility: Instead of passively sinking into the pose, engage your muscles while stretching. Press through both feet, engage the quadriceps and hamstrings, and lift through the chest to create an active stretch.

3. Incorporate Dynamic Movement: Instead of holding Hanumanasana statically, try incorporating dynamic movements such as pulsing or gently rocking back and forth. This can help release tension in the muscles and gradually increase flexibility.

4. Utilize Breathwork: Deep breathing can help relax tense muscles and create a sense of ease in Hanumanasana. Take slow, deep breaths as you hold the pose, focusing on releasing any tightness or discomfort with each exhale.

5. Modify the Pose: If a full split is not accessible yet, modify the pose by using props or practicing Half Split Pose instead. Gradually work towards a deeper split over time as your flexibility improves.

6. Practice Regularly: Consistency is key when it comes to increasing flexibility in Hanumanasana. Set aside dedicated practice time to work on this pose regularly, even if it’s just a few minutes each day

10. Optimal Duration for Holding the Hanumanasana Pose to Maximize Benefits

Understanding the Importance of Holding the Hanumanasana Pose

The Hanumanasana pose, also known as the Monkey Pose or the Splits Pose, is a deep stretch that requires flexibility and strength. To maximize the benefits of this pose, it is essential to hold it for an optimal duration. The recommended duration for holding Hanumanasana varies depending on your level of experience and flexibility.

For Beginners:

If you are new to practicing Hanumanasana, start by holding the pose for 30 seconds to 1 minute on each side. This allows your muscles to gradually adapt to the intense stretch without causing strain or injury. Remember to breathe deeply and relax into the pose, allowing your body to release tension.

For Intermediate Practitioners:

Once you have built some flexibility and strength in your legs and hips, you can extend the duration of holding Hanumanasana to 1-2 minutes on each side. This longer duration helps deepen the stretch and improves your overall flexibility over time.

For Advanced Practitioners:

Advanced practitioners who have developed a high level of flexibility may hold Hanumanasana for up to 5 minutes on each side. However, it’s important to listen to your body and avoid pushing yourself too far beyond your limits. Always prioritize safety and proper alignment over achieving a specific time frame.

Remember that consistency is key when practicing Hanumanasana. Regularly incorporating this pose into your yoga routine will gradually increase your flexibility and help you experience its full range of benefits.

11. Unleashing Inner Peace: The Mind-Body Connection of Hanumanasana Practice

The Mind-Body Connection in Hanumanasana

Hanumanasana not only provides physical benefits but also has a profound impact on the mind and emotions. The mind-body connection during Hanumanasana practice allows you to tap into a state of inner peace and balance.

Deepening Awareness through Breathwork:

As you settle into the Hanumanasana pose, focus on your breath. Take slow, deep breaths, allowing the inhale to lengthen your spine and create space in your body. With each exhale, release any tension or resistance you may be holding. This conscious breathwork helps calm the mind and brings awareness to the present moment.

Cultivating Patience and Acceptance:

Hanumanasana requires patience and acceptance of where you are in your practice. It is not about forcing yourself into the full split but rather embracing the journey of gradual progress. By accepting your limitations with kindness and patience, you cultivate a sense of inner peace that extends beyond the yoga mat.

Connecting with Emotions:

The deep hip opening in Hanumanasana can sometimes bring up emotions stored in this area of the body. As you hold the pose, allow yourself to feel any emotions that arise without judgment or resistance. This emotional release can lead to a greater sense of peace and clarity.

By nurturing the mind-body connection during Hanumanasana practice, you unlock not only physical flexibility but also inner tranquility and self-awareness.

12. Contraindications and Precautions When Attempting Hanumanasana

Understanding Contraindications for Hanumanasana

While Hanumanasana offers numerous benefits, it is important to be aware of contraindications and take necessary precautions when attempting this pose. Certain conditions or injuries may make practicing Hanumanasana unsafe or uncomfortable.


– Hamstring injuries or strains: If you have a hamstring injury, it is best to avoid Hanumanasana until the injury has healed completely. Attempting the pose with an injured hamstring can worsen the condition and delay the healing process.

– Hip or groin injuries: Hanumanasana requires deep hip opening, which can strain injured hips or groins. It is advisable to consult with a healthcare professional before attempting this pose if you have any hip or groin injuries.

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– Knee problems: Individuals with knee issues such as ligament tears or chronic pain should avoid Hanumanasana. The intense stretch on the knees can exacerbate these conditions and lead to further damage.


– Warm-up adequately: Before attempting Hanumanasana, ensure that your body is properly warmed up. Engage in gentle stretches and movements that target the hamstrings, hips, and quadriceps to prepare your muscles for the intensity of this pose.

– Use props for support: If you are still working on building flexibility in your legs, consider using props like blocks or blankets under your pelvis for support. These props can help you maintain proper alignment and prevent unnecessary strain on your muscles.

Always listen to your body and modify or skip Hanumanasana if it causes pain or discomfort. It’s important to prioritize safety and seek guidance from a qualified yoga teacher if you have any concerns about practicing this pose.

13. Complementary Yoga Poses to Enhance Your Hanumanasana Practice

Deepening Your Hanumanasana Practice with Complementary Poses

To enhance your experience of Hanumanasana, incorporating complementary yoga poses into your practice can provide additional benefits and improve overall flexibility. Here are some poses that work synergistically with Hanumanasana:

1. Pigeon Pose (Eka Pada Rajakapotasana):

Pigeon pose is an excellent preparatory pose for Hanumanasana as it opens the hips and stretches the hip flexors. Begin in a low lunge position, then gently slide your front leg forward while extending your back leg behind you. As you settle into this deep hip opener, focus on relaxing and releasing any tension in the hips.

2. Triangle Pose (Trikonasana):

Triangle pose helps lengthen and strengthen the legs, preparing them for the demands of Hanumanasana. From a standing position, step one foot back and extend your arms out to the sides. Reach forward with one hand and place it on a block or the ground next to your front foot. Extend your other arm upwards towards the ceiling, creating a straight line from your fingertips to your extended leg.

3. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana):

This pose stretches the hamstrings and prepares them for the deep stretch of Hanumanasana. Lie on your back with both legs extended. Bend one knee and bring it towards your chest, wrapping a strap or towel around the arch of your foot. Slowly extend that leg towards the ceiling while keeping it straight and maintaining a relaxed breath.

By incorporating these complementary poses into your practice, you can enhance your flexibility, warm up relevant muscle groups, and prepare yourself mentally and physically for Hanumanasana.

14. Strengthening Body and Finding Balance Through Regular Hanumanasana Practice

The Physical Benefits of Regular Hanumanasana Practice

Regular practice of Hanumanasana not only increases flexibility but also strengthens various muscle groups throughout the body. By engaging these muscles and finding balance within the pose, you can experience a wide range of physical benefits.

Strengthening the Legs:

Hanumanasana primarily targets the hamstrings, quadriceps, and calf muscles. Holding this pose requires these muscles to engage and work together, leading to increased strength and stability in the legs. Stronger leg muscles also contribute to better balance and alignment in other standing yoga poses.

Activating the Core Muscles:

As you deepen into Hanumanasana, your core muscles play a crucial role in maintaining stability and preventing strain on the lower back. The abdominal muscles, along with the hip flexors and glutes, work together to support your body in this intense stretch. Regular practice of Hanumanasana helps strengthen these core muscles, leading to improved posture and overall core strength.

Balancing Flexibility with Strength:

Finding balance between flexibility and strength is key in Hanumanasana. While it requires deep stretching of the hips and legs, it also demands muscular engagement to maintain proper alignment. Regularly practicing Hanumanasana helps develop this balance, allowing you to access greater flexibility while still feeling supported by your muscular strength.

By incorporating regular Hanumanasana practice into your routine, you can strengthen your legs, activate your core muscles, and find a harmonious balance between flexibility and strength throughout your entire body.

So, after attempting Hanumanasana, I can confidently say that it’s no joke! This yoga pose requires serious flexibility and strength in your legs. But hey, don’t let that discourage you. With practice and dedication, I believe anyone can master this impressive split. So stretch those hammies and get ready to channel your inner monkey god!


What does the Hanumanasana symbolize?

This pose represents the act of taking a bold and courageous step, similar to what Hanuman did in service to Lord Rama. Hanuman took a leap of faith and jumped to the Lankan Islands in order to find and observe his true love, who was being held captive by her captors in what is now Sri Lanka.

Why is splits called Hanumanasana?

Hanumanasana, also known as Monkey pose, is a yoga posture that resembles the front splits. It is a visually pleasing position that demands commitment, adaptability, and perseverance. Hanuman, the Monkey God, was the offspring of Vayu, the Wind God. He gained recognition for his extraordinary and forceful jumps, allowing him to cover vast distances.

Hanumanasana 1

What is Hanumanasana benefits?

The practice of Hanumanasana can potentially enhance muscle strength, flexibility, agility, and stamina. It may also lower the chances of hip and leg injuries among dancers and aid in toning the leg muscles. In addition, it might provide benefits for individuals with peptic ulcers and alleviate mild sciatica symptoms.

What is the myth of Hanumanasana?

By meditating and recalling his loyalty to his friend Rama, Hanuman gained strength and fearlessly leaped over the ocean to rescue Sita. This act symbolizes not only bravery and strength but also deep devotion. The yoga pose Hanumanasana represents the physical manifestation of this myth.

What does Hanumanasana teach us?

This pose teaches us about faith and devotion. We must trust the course and dare to leap to the unknown. It also teaches us about ahimsa (non-harming) towards ourselves by asking a slow and steady progress. Physically, this is an ultimate pose for opening the hamstrings as well as the hip flexors.Jun 4, 2015

What are the benefits of doing the splits?

Splits are beneficial for joint health and increasing overall physical strength and efficiency. They improve flexibility, which in turn enhances core strength and conditioning. Additionally, splits help improve balance and strength, which tend to naturally decline as a person ages.