Hanumanasana
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Hanumanasana (Monkey Pose)

Hanumanasana, also known as the Monkey Pose, is a deep forward split that represents the leap of Hanuman, a divine figure from Hindu mythology. It symbolizes strength, devotion, and courage. This pose demands a combination of flexibility, balance, and mental focus, making it a challenging yet rewarding asana for intermediate to advanced practitioners.

What is Hanumanasana?

An advanced seated pose, Hanumanasana calls for a great deal of flexibility in the legs, hamstrings, and quadriceps, as well as in the hips and groin. To mimic Hanuman’s famous leap from the southern tip of India to Sri Lanka, the posture entails a full split position, with one leg extended in front of the chest and the other behind.

Hanumanasana is thought to promote inner stability, creativity, and attention by igniting the Muladhara (root) and Svadhisthana (sacral) chakras.

Which muscles are used in Hanumanasana?

What are the Health Benefits of Hanumanasana?

There are numerous physical and mental advantages to hanumanasana. Let’s examine the potential health benefits of this challenging yoga pose.

1. Improves posture

Regular practice of Hanumanasana can aid in the correction of spinal misalignments, including hyperlordosis and hyperlordosis. This position improves general body alignment and lowers the risk of posture-related problems by encouraging a more balanced and aligned posture.

2. Enhances flexibility

One of the best poses for increasing lower body flexibility is hanumanasana. It increases hip and pelvic mobility by deeply stretching the hamstrings, quadriceps, and hip flexors. Running and cycling are two sports that benefit greatly from this enhanced flexibility because they call for lower-body mobility.

3. Tones the leg muscles

The leg muscles are successfully toned and strengthened by Hanumanasana, which works the hamstrings, quadriceps, and hip flexors. You develop strength and definition in your leg muscles as you use them to support the position and keep alignment correct. Overall leg strength and stability may be enhanced by this toning impact.

4. Boosts the nervous system

Hanumanasana practice might help to quiet the mind and lessen stress and anxiety. This pose promotes inner acceptance, creativity, attention, and personal growth by activating the Root and Sacral Chakras. Thus, by promoting balance and harmony, it can enhance mental health and overall well-being.

5. Soothes the spine, back, and neck

Hanumanasana can help relax the neck, back, and spine by stabilizing the lower back and lengthening the spine. Additionally, it provides a mild abdominal massage, which facilitates digestion and supports spinal health in general. Greater relaxation and well-being can result from this calming impact, which can reduce tension and discomfort in certain areas.

6. Opens the psoas muscle and groin

Hanumanasana effectively stretches the psoas muscle, which is frequently linked to emotional stability. This position facilitates emotional release and increases stability by opening the psoas muscle and the groin area. A greater sense of inner harmony and tranquility may result from this discharge.

7. Stretches, strengthens, and lengthens the body

Hanumanasana provides a full-body stretch by focusing on the leg muscles, including the hamstrings, quadriceps, and hip flexors. The entire body must cooperate to maintain balance and alignment, and the abdominal muscles are used to keep the torso raised. This thorough stretch promotes general flexibility and strength by lengthening and strengthening the body. Although there are many advantages to Hanumanasana, it’s crucial to be mindful of the possible hazards connected to this challenging pose.

How to do Hanumanasana?

  1. Place your hands at the front of your mat to start in the hands-and-knees posture.
  2. Between your palms, place your right foot.
  3. Move your right foot forward until the heel of the mat comes away from the front. Make sure that just your heel is on the ground by flexing your foot firmly.
  4. With your hands moving forward as needed, start to softly advance your right heel. Your heel will glide forward more readily on a wood floor.
  5. Make sure both hands are facing forward by bringing them to your hips once you have reached your maximum extension. To bring the left hip forward and walk that foot in, curl the toes of your left foot under if necessary.
  6. Raise your arms overhead and straighten your torso if the back of your right leg touches the ground.
  7. Keep your feet and hands moving. To add some resistance to the passive stretch, engage your legs.
  8. To escape, move your right foot back and your hands to the ground. Climb onto your left knee and then return to a hands-and-knee position.
  9. Repeat the pose with your left leg outstretched.

Hanumanasana Video:

What are the Beginners’ Tips for Hanumanasana?

Even experienced yoga practitioners may initially find it challenging to complete a full split because it’s an intermediate pose. To prevent any pain or discomfort, you might tuck a blanket beneath your knees and ankles.

What are the Modifications And Tips for Hanumanasana?

Since this pose is not a primary yoga asana, practice it under the guidance of a qualified trainer.

Begin by separating your legs as much as you are able.

For help during the stretch, keep blocks beneath your thighs.

Risks of Hanumanasana

When performing the monkey stance, be mindful of these risks:

  • Being a challenging pose, hanumanasana should be done carefully, especially by novices. To prevent injuries, it is best to practice under a professional’s supervision.
  • This pose can make hamstring issues worse, therefore anyone with them should avoid it.
  • Make sure the lower back doesn’t feel stretched or compressed. If required, use props to keep the pelvis supported and in alignment.
  • Muscle tension can result from overstretching. Maintaining good form is more crucial than getting a deep stretch.
  • Always warm up well before doing Hanumanasana to avoid straining or hurting your muscles.
  • It is best to quit the position right away and get medical advice if you have an irregular heartbeat or another cardiac issue.

What are the Contraindications for Hanumanasana?

Split Pose shouldn’t be done immediately following a leg-focused athletic exercise, such as a run.

Because it places additional strain on the groin, pelvis, and abdomen, pregnant women should avoid doing this yoga position.

This pose is not a great way to relax the leg muscles as part of cooling down because runners should be careful not to overstretch their muscles.

Even varicose veins in the legs and groin may be affected.

Conclusion

Monkey position is another name for Hanumanasana. The front split is known by this yogic term. Lord Hanuman’s ability to leap over great distances made him famous.

Lower blood pressure and heart rates may be supported by hanumanasana. It might lower BMI, which would lower the chance of heart problems.

Muscle strength, flexibility, and endurance may all be improved with hanumanasana. In addition to supporting leg muscular tone, hanumanasana may lower the incidence of hip and leg injuries in dancers.

Additionally, it might aid people with gastric ulcers and lessen the symptoms of moderate sciatica. If you are injured in your hamstrings, you should not perform Hanumanasana. It is advised to perform Hanumanasana under expert supervision.

FAQs

What are the benefits of Hanumanasana?

Benefits of Hanumanasana:

Excellent for your legs.
strengthens every leg muscle.
increases hip, pelvic, groin, hamstring, and calves’ flexibility.
takes the pain out of menstruation.
keeps the mooladhara chakra in balance.
provides a sense of stability.
keeps the nervous system in balance.

Is Hanumanasana a hip opener?

A deep hip opener is Hanumanasana, also known as Monkey or Splits. It stretches the glutes, inner groins, hip flexors, and hamstrings.

What is the duration of Hanumanasana?

Put your leg on the floor behind you and bend. Sit a little back toward your right heel while keeping your left leg straight in front of you. Lean your torso over your left leg and feel the stretch in your inner thighs, glutes, hamstrings, spine, and pelvis. Do this for 20 to 30 seconds on each side if you’re a beginner.

Why is it called Hanumanasana?

The name is derived from the Sanskrit terms asana (posture) and Hanuman (a monkey-like celestial figure in Hinduism). The position honors Hanuman’s enormous leap from the Indian mainland to Lanka. The medieval hatha yoga scriptures don’t mention the posture.

References:

Ghanekar, V. D. (2024, December 19). Benefits of Hanumanasana (Monkey Pose) and How to Do it. Truemeds. https://www.truemeds.in/blog/benefits-of-hanumanasana

Umel, A. U. (2022b, July 6). Monkey Pose – How to Do Hanumanasana. Liforme. https://liforme.com/blogs/blog/monkey-pose-hanumanasana

JanviMangukiya, J. (2024j, October 29). Hanumanasana – Steps, Benefits, Variations – Mobile Physio. Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/hanumanasana/

Vastralphysiotherapyclinic. (2024, November 7). Hanumanasana: Steps, Health Benefits. Mobility Physiotherapy Clinic. https://mobilephysiotherapyclinic.net/hanumanasana/

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