The Monkey Pose, also known as Hanumanasana, is a popular yoga asana that requires flexibility, strength, and balance. This pose is named after the monkey god Hanuman from Hindu mythology, who is known for his extraordinary leaping abilities. Hanumanasana is a deep stretch that targets the hamstrings, hips, and groin, and is often included in yoga practices to improve flexibility and strength in these areas.
आगम निगम संबोधितं वानर
यत्र संजन्यते कपिश्च कुर्मः
तं मे कुरून्व्याद्य वन्दनीयाख्यम्॥
Steps to do:
1. Start in a low lunge position with your right foot forward and your left knee on the ground.
2. Begin to straighten your right leg as you shift your hips back.
3. Flex your right foot and begin to slide your left leg back, straightening it behind you.
4. Keep your hands on the ground for support or place them on blocks if necessary.
5. Slowly lower your hips down towards the ground, maintaining a straight spine and keeping your hips square.
6. Once you have reached your maximum stretch, hold the pose for 30 seconds to 1 minute.
7. To release, gently bend your right knee and return to the low lunge position before switching to the other side.
1. Increases flexibility in the hamstrings, hips, and groin.
2. Improves strength and stability in the legs and core.
3. Stretches and strengthens the quadriceps and hip flexors.
4. Stimulates the abdominal organs and improves digestion.
5. Relieves sciatic pain and discomfort in the hips and lower back.
– Avoid practicing Hanumanasana if you have a hamstring or groin injury.
– Use props such as blocks or a bolster for support if you have tight hamstrings or limited flexibility.
– Listen to your body and only go as deep into the pose as feels comfortable – never force yourself into the full expression of the pose.
Overall, Hanumanasana is a challenging yet rewarding yoga pose that offers a deep stretch and strengthens the lower body. With consistent practice and patience, this asana can help improve flexibility, balance, and strength in the muscles of the hips and legs. Whether you are a beginner or an experienced yogi, incorporating Monkey Pose into your practice can bring a sense of ease and openness to the body and mind.
Neelam Mishra is an inspiring woman who has dedicated her life to serving her community and country through education, social work, and yoga. With an impressive educational background and a heart for service, she has become a prominent figure in Basti, Uttar Pradesh, India.
Early Life and Education
- Background: Born and raised in Uttar Pradesh, Neelam Mishra developed an early interest in biology and sociology, which laid the foundation for her diverse educational pursuits.
- Academic Achievements:
- B.Sc. in Biology: Mishra’s journey began with a Bachelor of Science in Biology, where she gained a deep understanding of the natural sciences.
- B.Ed. in Special Education: Recognizing the need for inclusive education, she pursued a Bachelor of Education in Special Education, equipping her with the skills to teach and support students with diverse needs.
- M.A. in Sociology: Her Master of Arts in Sociology provided her with insights into social dynamics and issues, further fueling her drive to contribute positively to society.
- Yoga Certification: Embracing India’s rich heritage in wellness, Mishra became a certified yoga instructor, integrating physical and mental well-being into her educational and social work.
- Diploma in Gita
NGO and School for Divyang (Differently-Abled): Neelam Mishra’s commitment to social change is evident in her establishment of an NGO and a school dedicated to differently-abled individuals in Basti. This institution not only provides education but also fosters an environment of acceptance and empowerment for Divyang.