Hanumanasana

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Hanumanasana - Hanuman's Posture - in Diagonal View

Hanumanasana or Monkey Pose is a yoga posture that mimics the giant leap made by Lord Hanuman from the Indian epic, the Ramayana. This asana is known for its deep stretch that extends through the hamstrings, thighs, and groin, making it a beneficial pose for enhancing flexibility in the legs.

Etymology

The name Hanumanasana is derived from the Sanskrit words Hanuman, a divine entity in Hinduism known for his strength, devotion, and flexibility, and asana, meaning posture. According to mythology, Hanuman took a colossal leap from the southern tip of India to Sri Lanka, and this posture is symbolic of that great leap, stretching both legs in opposite directions in a split.

Benefits

Hanumanasana has several benefits, including:

• Improves flexibility in the hamstrings, thighs, and groins.
• Strengthens the abdominal muscles.
• Enhances the functioning of the abdominal organs, aiding in digestion.
• Stimulates the reproductive organs.
• Helps in relieving stress and calming the mind.

Preparatory Poses

Before attempting Hanumanasana, it is recommended to perform certain preparatory poses to warm up the body and prevent injuries. These poses include:

• Adho Mukha Svanasana (Downward-Facing Dog)
• Anjaneyasana (Low Lunge)
• Uttanasana (Standing Forward Bend)
• Ardha Hanumanasana (Half Monkey Pose)

Execution

To perform Hanumanasana:

1. Begin in a kneeling position with your thighs perpendicular to the floor.
2. Extend one leg forward, straightening the knee and placing the heel on the ground.
3. Gradually slide the front foot forward while simultaneously sliding the back leg backward, keeping the hips square to the front.
4. Lower the hips towards the floor, aiming to bring them as close to the ground as possible.
5. Extend the arms upward or place them in prayer position in front of the heart.
6. Hold the pose for several breaths, then carefully exit the pose and repeat on the opposite side.

Cautions

Individuals with injuries or issues related to the hamstrings, groin, or lower back should approach this pose with caution or avoid it altogether. It is always recommended to practice yoga under the guidance of a qualified instructor.

See Also

• Yoga as exercise
• List of asanas