A Guide to Hanumanasana (Monkey Pose)

Welcome to the Rishikesh Yog Dham blog post. Today we will discuss Hanumanasana. Hanumanasana, also known as the Monkey Pose, is a deep hip opener and hamstring stretch that embodies the legendary feats of the Hindu god Hanuman. Just as Hanuman took a mighty leap across the sea, this pose requires dedication and flexibility to achieve its full expression. But the rewards are plentiful, making Hanumanasana a coveted pose for yogis of all levels.

Delving into the Origins

The name Hanumanasana comes from the Sanskrit words “Hanuman” (monkey god) and “asana” (pose). The story of Hanuman, a central character in the Ramayana, is deeply intertwined with this pose. Hanuman, known for his immense strength and devotion to Lord Rama, undertook a daring leap across the sea to Lanka to find Sita, Rama’s wife. Hanumanasana embodies this act of incredible agility and determination.

Unveiling the Benefits

Hanumanasana offers a multitude of benefits of Hanumanasana for the body and mind. There is a glimpse into what you can expect.

Enhanced Flexibility – This pose is a powerhouse for stretching the hamstrings, glutes, groins, and quadriceps. As you hold the pose, tightness melts away, improving your overall range of motion.


Improved Hip Mobility – Hanumanasana opens up the hips, promoting better flexibility and reducing stiffness. This can benefit activities like running, dancing, and even sitting for extended periods.

Strengthened Core – Engaging your core muscles is essential for maintaining proper alignment in Hanumanasana. This strengthens your core, leading to better balance and stability throughout your yoga practice and daily life.

Increased Circulation – The deep stretch in Hanumanasana improves blood flow to the legs and hips, promoting overall circulation and aiding in injury prevention.

Mental Focus and Discipline – Mastering Hanumanasana requires focus and dedication. As you hold the pose and breathe deeply, you cultivate mental discipline and a sense of inner calm.


A Step-by-Step Guide

Hanumanasana is considered an advanced pose. However, with proper preparation and modifications, it can be approached by yogis of various levels.

  1. Begin in Downward-Facing Dog (Adho Mukha Svanasana) – Start on your hands and knees, with your knees hip-width apart and your hands shoulder-width apart. Push your hips back and straighten your legs as much as possible, forming an inverted V shape.
  2. Lunge Forward (Ashwa Sanchalanasana) – Exhale and step your right foot forward between your hands, bringing your right knee towards a 90-degree bend. Keep your back leg straight and your heel planted firmly on the mat.
  3. Sink and Stack – Lower your left knee towards the mat. Ensure your hips are square and facing forward. You can use a block under your back hip for support if needed. Maintain a long spine and avoid hunching your back.
  4. Refine and Deepen – Once comfortable in the lunge, straighten your front leg gradually. Keep your heel grounded and your toes flexed. You can use a strap around your front foot to assist with straightening the leg if your hamstrings are tight.
  5. Reach for the Sky (Optional) – As your front leg straightens, raise your arms overhead, reaching your palms towards the ceiling. Lengthen your spine and keep your gaze upwards.
  6. Hold and Breathe – Maintain this position for 5-10 breaths, focusing on your deep, even breaths.
  7. Release and Repeat – To come out of the pose, gently lower your hands back down to the mat and return to a Downward-Facing Dog. Repeat the pose on the other side.

Modifications for Every Yogi

Don’t be discouraged if you can’t achieve a perfectly straight front leg in Hanumanasana right away. Here are some modifications to make the pose more accessible.

Half Hanumanasana: Instead of straightening your front leg completely, keep it slightly bent. This still provides a deep hamstring stretch.

Use Props: Blocks can be placed under your hands or hips for added support and to improve alignment. Straps can assist with straightening the front leg.

Focus on the Back Leg: If your front leg feels very tight, focus on stretching your back leg. Point your toes and flex your ankle to engage the quadriceps.

Listen to Your Body: Don’t push yourself beyond your limits. If you experience any pain, ease up or come out of the pose.


Tips for Safe Practice

Warm Up Properly – Before attempting Hanumanasana, engage in a warm-up routine that includes sun salutations and dynamic stretches to prepare your body for deeper stretches.

Listen to Your Breath – Maintain a deep, even breath throughout the pose. This helps to oxygenate your muscles.

Know Your Limits – It’s crucial to listen to your body and avoid pushing yourself into pain. If you experience any sharp pain, tingling, or numbness, come out of the pose immediately.

Warm Up Properly – As mentioned before, a proper warm-up is essential. This should include at least 5-10 minutes of light cardio and dynamic stretches to prepare your muscles for the deeper stretches in Hanumanasana.


Breathe Deeply – Focus on your breath throughout the pose. Inhale deeply to expand your chest and lengthen your spine. Exhale slowly to release any tension. Deep breathing helps to oxygenate your muscles and improve your overall focus.

Modify as Needed – Don’t be afraid to modify the pose to suit your body’s needs. Utilize props like blocks and straps for support and to improve alignment. Remember, there’s no shame in modifying a pose, especially when it comes to safety.

Listen to Your Body – Pay attention to any sensations you experience in your body. If you feel any sharp pain, tingling, or numbness, come out of the pose immediately. It’s also important to be aware of any pre-existing injuries that might be aggravated by Hanumanasana. If you have any concerns, consult with a doctor or yoga therapist before attempting the pose.

Practice Regularly – Consistent practice is key to improving your flexibility and mastering Hanumanasana. Aim to incorporate the pose into your yoga routine a few times a week, even if you can only hold it for a short duration. Over time, with dedication and patience, you will see improvements in your flexibility and range of motion.

Common Challenges and How to Overcome Them

Here are some common challenges you might encounter in Hanumanasana and tips to overcome them


Tight Hamstrings

Tight hamstrings are a major hurdle for many yogis in this pose.

  • Incorporate Regular Hamstring Stretches – Regularly practice hamstring stretches like Downward-Facing Dog, Seated Forward Fold (Paschimottanasana), and Head-to-Knee Forward Fold (Janu Sirsasana) to gradually improve flexibility.
  • Hold with Bent Knees – Don’t force a straight front leg if your hamstrings are too tight. Hold the pose with a slight bend in the front knee and gradually work towards straightening it over time.

Difficulty Keeping Hips Square

Keeping your hips square ensures proper alignment and reduces the risk of injury.

  • Engage Your Core – A strong core helps maintain proper hip alignment. Engage your core muscles by drawing your navel towards your spine.
  • Use Blocks for Support – Place a block under your back hip to help square your hips and alleviate any pressure.

Lower Back Pain

If you experience lower back pain in Hanumanasana, it could be due to improper alignment or tight hamstrings pulling on the lower back.

  • Maintain a Flat Back – Avoid hunching your back in the lunge position. Keep your spine long and engaged.
  • Focus on Hip Flexors – Tight hip flexors can contribute to lower back pain. Incorporate stretches like Lizard Pose and Low Lunge with Quad Stretch to loosen the hip flexors.

Mental Discouragement

Hanumanasana can be a challenging pose, and it’s easy to get discouraged.

  • Celebrate Small Victories – Acknowledge every improvement, no matter how small. Even a slight increase in flexibility is a step forward.
  • Practice Patience – Mastering Hanumanasana takes time and dedication. Be patient with yourself and trust the process.

Integrating Hanumanasana into Your Practice

Hanumanasana isn’t just a standalone pose; it can be integrated into various yoga sequences to create a more dynamic and challenging practice.

  • Flow from Downward-Facing Dog: Transition from Downward-Facing Dog directly into Hanumanasana as part of a Sun Salutation variation.
  • Pair with Forward Bends: Combine Hanumanasana with forward bends like Paschimottanasana or Janu Sirsasana for a deeper hamstring stretch.
  • Incorporate Inversions: After holding Hanumanasana for a few breaths, consider transitioning into an inversion pose like Dolphin Pose (Makarasana) or Headstand (Sirsasana) for an invigorating sequence.


Hanumanasana is a powerful pose that offers a multitude of benefits for both body and mind. By approaching it with dedication, proper technique, and a patient attitude, you can experience the joy of increased flexibility, improved strength, and a sense of accomplishment. if you want to learn advanced asana that challenges strength, flexibility, and balance then there is also a yoga pose known as Pretzel yoga pose. Remember, the journey itself is just as important as the destination. So, embrace the challenge, take flight with the Monkey Pose, and celebrate every step along the way towards your personal Hanumanasana.

FAQs about to Hanumanasana

1. What are the benefits of Hanumanasana?

Hanumanasana offers a range of benefits, including:

  • Increased flexibility in the hamstrings, glutes, groins, and quads
  • Improved hip mobility
  • Strengthened core
  • Enhanced circulation
  • Increased mental focus and discipline

2. Is Hanumanasana difficult?

Yes, Hanumanasana is considered an advanced pose due to the deep hamstring stretch it requires. However, with proper modifications and practice, it can be approached by yogis of various levels.

3. What are some modifications for beginners?

  • Half Hanumanasana: Keep your front knee slightly bent for a gentler hamstring stretch.
  • Use props: Blocks under your hands or hips and straps around your front foot can provide support and improve alignment.
  • Focus on the back leg: Ensure your back leg is straight and your quad engaged for an effective stretch.

4. What are some common challenges in Hanumanasana?

  • Tight hamstrings
  • Difficulty keeping hips square
  • Lower back pain
  • Mental discouragement

5. How can I practice Hanumanasana safely?

  • Warm up properly with light cardio and dynamic stretches.
  • Listen to your body and avoid pushing into pain.
  • Maintain proper alignment with a long spine, square hips, and a gradually straightened front leg.
  • Breathe deeply throughout the pose.
  • Modify as needed with props and don’t hesitate to come out of the pose if you experience any discomfort.