Hanumanasana is an intermediate advanced seated yoga posture, that requires lots of flexibility, strength, and stability in the hamstrings and quadriceps. Hanumanasana name comes from the Sanskrit root  there Hanuman means  Hindu monkey god, and asana, meaning  yoga pose .

The mythology behind the name of this pose Hanumanasana’s comes from the Hindu monkey god Hanuman. In the epics texts- Hanuman showed his loyalty and devotion towards the King Rama of ancient India by helping him to rescue his wife, Sita. Sita was being held on the island of Sri Lanka, so Hanuman made the giant leap to reach Lanka from India.

Hanumanasana is believed to stimulate the Muladhara chakra (root chakra) and Svadhisthana (spleen or sacral) chakras. Opening these chakras promotes productivity and inner acceptance.

The Monkey pose is one of yogas most challening posture, has a range of mental and emotional benefits as well as the physical strengthening effects. some asana would be beneficial in preparation for Hanumanasana -Supta Vajrasana (supine thunderbolt pose), Paschimottanasana (seated forward bend), Uttanasana, Virasana, and Supta Padangusthasana (reclining hand-to-big-toe pose).

Now, let’s learn- how to perform The Monkey pose in a step by step explanation, along with the Benefits and Precaution attached to the pose.

How to do Hanumanasana (The Monkey Pose)

  • To being the Hanumanasana, kneel on the floor with knees a little apart.
  • Now, place your right foot forward and raise the inner sole. only outer heel touch the floor.
  • Take deep Inhale. and shift your weight into the outer heel of the right foot.
  • With an exhalation, slowly bend your torso forward, and bring your fingertips to touch the floor.
  • After that move your left knee backward until the front of the thigh and the foot touch the floor.
  • Straighten both legs the back of the right leg towards the floor and the front of the left thigh towards the floor. 
  • Making sure the back leg should be extending straight back so that the kneecap presses directly into the floor.
  • Now raise your arms above your head with the biceps by the ears. and join your palms together into Anjali Mudra.
  • Stretch your arms until you are comfortable.
  • If you feel discomfort place your hands down by your side. 
  • Stay in this position for a couple of breaths before bringing your arms back down.
  • To come out this asana shift the body weight on the hands and bring the left feet in front of you. and rest Dandasana Position.
  • Change the leg to repeat on the other side.

Benefits of Hanumanasana (The Monkey Pose)

Yog practising in the Indian household since ancient time for many top benefits of yoga . here we mention Some amazing benefits of the Monkey pose.

  • Regular practice will help to reduce abdominal fat as well as useful in reducing post-delivery fat.
  • It also reduces the symptoms of chronic stress, and insomnia.
  • This asana also improve the body posture as well as hips flexibility
  • Hunumanasana also helps to stretch as well as strengthen the muscles in the thighs, abdominal, groin region, and hamstrings.
  • This yoga pose is beneficial in making your spine, thighs, shoulder, and arms flexible.
  • It also increase the blood circulations.


  • According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. but at least keep 3-5 hour gap between your practice and meal.
  • You might end up hurting yourself if you don’t do it the right way. so please practices under the guidance of a certified yoga trainer.
  • The Monkey Pose should be avoided if you have an injury in the groin area or the hamstrings.


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