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The right way to Do Monkey Pose (Hanumanasana) in Yoga

Additionally Identified As: The splits

Targets: Hamstrings, hips, groin

Stage: Intermediate

Monkey Pose (Hanumanasana) is an intense stretch generally known as the splits. In yoga, Monkey Pose is completed with closed hips, whereas in gymnastics and cheerleading, splits are accomplished with open hips. This alignment is delicate, however considerably totally different.

The ideology behind this pose is to take a leap of religion and be dedicated to others. Its title comes from the Hindu monkey god, Hanuman, who rescued Sita, the spouse of the deity Rama. Sita was being held on the island of Sri Lanka, so Hanuman needed to take an enormous step throughout the straits so as the attain her.

This big step is interpreted because the splits on this pose. Yoga lecturers typically like to inform this story while you’re holding Monkey Pose for what looks like an eternity, which is a lesson in endurance. It’s typically preceded by Low Lunge Pose and adopted by Seated Ahead Bend.


Monkey Pose stretches the hamstrings, groin muscle tissues, and hip flexors. Additionally, you will really feel a quadriceps stretch within the back-facing leg. In the event you get pleasure from cardio workout routines corresponding to operating, biking, and snowboarding, it will assist you to keep flexibility for these actions.

Analysis additionally exhibits {that a} yoga sequence containing Monkey Pose may also help you enhance your muscle power, muscle endurance, flexibility, and agility. These advantages had been reported after doing eight weeks of a constant yoga apply.

Step-by-Step Directions

Put together your physique for Monkey Pose by doing a warmup sequence of asanas such Solar Salutations, or by performing some mild jogging.

  1. Come to a kneeling place along with your thighs perpendicular to the ground. 
  2. Exhale as you decrease your fingers to the ground in entrance of your knees, “tenting” them so you might be up in your fingertips. 
  3. Convey your proper leg straight out in entrance of you, the heel on the ground. Flex your proper foot strongly.
  4. Start to slip your proper foot ahead, preserving your proper leg straight, as you additionally prolong the left leg as straight as potential behind you. It helps to deliver your proper heel off your mat in order that it slides extra simply. 
  5. Preserve your hips going through ahead. The toes of the left foot may be tucked beneath or you possibly can launch the highest of that foot to the ground.
  6. Maintain the pose for 5 to 10 breaths after which repeat on the opposite facet.
  7. To return out of Monkey Pose, bend your proper leg, come onto your left knee, and draw your proper leg again towards your physique.

Widespread Errors

For this pose, the important thing factor to know is the open versus closed place of the hips. In Monkey Pose’s closed-hip place, each hip factors are lined up in the identical aircraft and going through the entrance of the mat. Generally it helps to consider the hip factors as headlights on a automotive; you need each headlights going through ahead.

In yoga, the best way that you simply go about entering into the pose or place is all the time extra necessary than the ultimate outcome. If you may get your legs flat on the ground however your alignment is off, reassess your positioning. It could assist to have an teacher information you in doing this pose accurately.

Modifications and Variations

Want a Modification?

If you’re a yoga newbie or simply studying how one can do Monkey Pose, place a blanket beneath your entrance heel that can assist you slide ahead. Go slowly as a way to management your descent and cease when it is advisable.

It’s also possible to use a yoga block beneath every hand to assist your self in the event you can’t straighten your again leg utterly. An alternative choice is to position this block beneath your entrance hamstring for assist if it doesn’t come right down to the ground.

Up for a Problem?

If you’ll be able to straighten each legs and and decrease your self all the best way to the ground, carry your arms overhead and take a slight backbend. Attain towards the ceiling along with your pinky fingers to get a great stretch.

Security and Precautions

That is an intense hamstring stretch. So, keep away from Monkey Pose you probably have any hamstring or groin accidents. Plus, when doing it, solely drop your physique down as near the ground as is comfy. This helps you benefit from the stretch with out inflicting ache.

You may higher put together your physique for Monkey Pose by doing different yoga poses that stretch the hamstrings and open the hips. Poses to contemplate are Bridge Pose, Downward Going through Canine, Firelog Pose, and Standing Ahead Bend.

Attempt It Out

Incorporate this transfer and comparable ones into one in all these in style exercises:

  • Yoga Poses for Hamstrings
  • Seated Yoga Poses
  • Hip-Opening Yoga Poses

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