Monkey Pose (Hanumanasana)- Definition steps benefits with precautions

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.

Sanskrit Slok:
आगम निगम संबोधितं वानर
संजीवनी मरुतात्मजोभवत्त्वम्।
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.