Monkey Pose

Hanumanasana

"The most important pieces of equiptment you need for doing yoga are your body and your mind." - Rodney Yee

Monkey Pose

HOW TO PRACTICE Monkey Pose IN YOGA (Hanumanasana)

Benefits, How to Instructions, Modifications, and Common Alignment Mistakes for Monkey Pose

 

Monkey Pose (Hanumanasana)

Monkey Pose (Sanskrit name: Hanumanasana) is named for the Hindu god Hanuman, who, legend has it, is the son of the wind (Vayu) and a vanara (monkey) woman named Anjana (think Anjaneyasana, or Low Lunge Pose). As such, he is heralded as a hero whose bravery and strength encompass both the physical and the spiritual worlds. 

In the Ramayana, Hanuman plays a key role in reuniting Sita and Rama, by leaping the great distance between the Southern tip of India and Sri Lanka, the country where Sita was held captive. It is his great leaps, with one leg forward and one behind, that this yoga pose embodies. 

When practicing Hanumanasana, the hip extensors (the hamstrings and glutes), as‌ ‌well‌ ‌as‌ ‌the‌ ‌hip‌ ‌flexors (iliopsoas), are put into positions of maximum stretch. In order to practice this yoga posture safely, it’s important to warm up sufficiently. Props for support and a dose of humility are also key ingredients to successfully including this pose in your asana practice. Take a look at the Yoga 2.0 content for ideas on how to prepare for and modify Hanumansana. 

Monkey Pose is one of the more challenging and intimidating yoga poses. Outside of yoga, this posture is simply referred to as “the splits.” It’s hard not to be impressed by the brave soul who busts out a spontaneous drop into the splits on the dance floor—impressive and awe-inspiring, but not always a smart yoga strategy!

Instead of feeling frustrated or giving up entirely when you don’t immediately drop in to the perfect split, we suggest examining your goals and reason for practicing asanas in the first place. If your only goal is to perfectly execute yoga postures, we suggest taking a more yogic approach to your practice: Set goals that have more to do with growing a relationship with yourself. Listen to your body’s guidance rather than forcing your body into positions it isn’t prepared for. 

Benefits of Monkey Pose

Monkey Pose (Hanumanasana)

The legs may seem to be the star, but to execute Monkey Pose well, you’ll need to engage all the major muscle groups. On the upper body, the spinal extensors will be fully engaged to keep you upright. The serratus anterior, upper trapezius, rhomboids, lats, and pectoralis muscles will also be active. 

Depending on the arm variation you choose, the muscles of the shoulder girdle and rotator cuff, as well as the deltoid muscles will also be engaged. With one hip in full flexion and the other in full extension, Monkey Pose requires a contribution from virtually all the muscles of the lower limbs including the hamstrings, groins, hip flexors and extensors, quads, adductors, gastrocnemius, soleus, and more. 

Practicing Hanumanasana opens the hips in a profound way. To practice safely, we recommend using plenty of support, including yoga blocks, bolsters, and blankets. The unsupported version of this yoga pose could potentially cause either injury or long-term wear and tear to the hip and sacroiliac (SI) joints. 

Practicing any version of Hanumanasana can be stimulating, lifting energy levels, mood, and mindset. 

Basic Monkey Pose

Monkey Pose (Hanumanasana) with arms overhead

Props: Two blankets, two blocks

  1. Start in a kneeling position without a sticky yoga mat.
  2. Place a blanket under your left knee.
  3. Step your right forward into a lunge position.
  4. Place the second blanket under your front foot.
  5. Place blocks, at their maximum height, beside your pelvis. Place your hands on the blocks.
  6. Gradually extend your front leg (sliding the blanket forward along with your foot) into Ardha Hanumanasana (Half Split).
  7. From here, gently start to press your left knee backward, sliding the blanket back behind you, along with your knee. 
  8. Do not try to square your hips in this position. When one hip is in extreme flexion and the other is in extreme extension, squaring the hips places uneven pressure on the SI joint. It can also cause the femur head of your back leg to press into the front of your hip socket, which can wear down the cartilage and possibly damage your labrum.
  9. Keep extending your legs away from each other, toward Hanumansana, until you feel a moderate stretch in the back of your front leg and/or the hip flexors of your back leg.
  10. Continue supporting your hands on yoga blocks. If your right hip is within five to six inches from the floor, you can place a block or bolster underneath it for support.  
  11. Hold for several breaths before returning to a kneeling position. 
  12. Repeat on the second side. 

Try Us Free! Get a Sample Pose Report to Experience the Full Benefits of the YogaU Pose Library.

Click Here

Check out our premium content

Video practice examples

For every yoga pose

Learn Common Alignment issues

And how to deal with them

Tips for beginners

Learn the best prep poses for each yoga pose

sign up now

Try Free for 7 Days

FAQs

Curious to learn more?

See all FAQs

FAQs

How to personalize my practice?

The Yoga 2.0 Pose Library helps you fit yoga poses to your individual body. It provides tools for you to customize yoga poses to your body's needs in order to gain the benefits of each yoga pose. 

When working your way through the Yoga 2.0 Pose Library, pay particular attention to the Yoga 2.0 Poses section as well as the Preparatory Poses under the Teaching Tips tab. This is where you will find some of the juiciest content in the Yoga 2.0 Pose Library!

What do I get When I sign Up?

When you register for a basic account, you get access to basic pose information about each yoga pose. You can also view three Pose Library blog articles or three yoga pose video tutorials each month. 

If you choose to register for a premium account, you will have access to our library of 1000s of unique Yoga 2.0 pose modifications, video tutorials for each yoga pose, preparatory yoga poses and common misalignments for every yoga pose, precautions, and more!

If you choose to subscribe to our premium Plus membership, you will also get access to our Yoga Sequence Builder, which allows you to create a yoga practice sequence with any and all of the yoga poses featured throughout the Yoga 2.0 Pose Library!

What are Yoga 2.0 Poses?

The idea behind Yoga 2.0 is that yoga poses should be individualized for every person. 

Yoga 2.0 Poses give you a foundation to begin designing your own customized yoga practice that suits your body's needs.

Choosing the right Yoga 2.0 Pose begins with your relationship with your body and making healthy choices that respect your personal boundaries. 

Is this for beginners too?

The Yoga 2.0 Pose Library is for every body! 

Whether you are a beginner or already far along on your yoga journey, the Yoga 2.0 Pose Library has something for everyone. 

Are you looking for creative, fun ways to modify yoga poses? Check out our collection of Yoga 2.0 Poses, which features 1000s of Yoga Pose Modifications. 

Looking to expand your practice or teaching? The Teaching Tips and Deepen the Pose sections provide fun ways to challenge your yoga practice as well as practical tips for learning and teaching new yoga poses. 

Can't find a certain pose

Our Yoga 2.0 Pose Library is an ever-expanding library. 

We will be adding new yoga poses over time - keep checking back for our latest yoga poses!

Share

Check out our Mastery content!

Get access to all the Pose Library has to offer by signing up for our Mastery membership.

Includes Pose Precautions and special access to our state of the art Yoga Sequence Builder.

 

View options

Sorry, You have reached your
monthly limit of views

To access, join us for a free 7-day membership trial to support expanding the Pose Library resources to the yoga community.

Sign up for a FREE 7-day trial

You need a free account to do this

Register for a free account to save your Favorite Poses! You can return to them again and again!

Click below to join us!

Simply click below to register and join us. Your Favorite Poses will appear in your private Dashboard section of the site.

Get your free account

Login

Check out our premium content

Get access to all the Pose Library has to offer by signing up for one of our premium memberships.

 

1000s of pose modifications & more!

The Yoga 2.0 Pose Library features 1000s of yoga pose modifications, video tutorials, teaching and practice tips, best prep poses, and common alignment issues for every yoga pose.

 

View options