Monkey Yoga Pose or Hanumanasana Benefits and Steps

by Tanmay Joshi
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Hanumanasana, or the monkey yoga pose, looks simple on the surface, but it’s actually a pretty difficult pose to perform correctly and safely.

Fortunately, it also has excellent benefits that can improve your flexibility and balance and relieve stress and anxiety. Here’s how to do the monkey yoga pose correctly and how you can benefit from it.

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What is a Hanumanasana?

Hanumanasana, also known as Monkey pose in yoga, can improve your flexibility and several other body parts. Named after Hanuman, one of Hinduism’s most famous deities and a character from Ramayana, Hanumanasana is a great pose to improve the flexibility of hamstrings.

This yoga looks the same as the front split; that’s why it targets the muscles of your Inguinal region and thighs.

Read more: Malasana Squat Yoga Pose Benefits

How To Do Monkey Yoga Pose?

  • First, place your knees on the ground; make sure they’re nice and spread out.
  • Now move your right foot forward while lifting up the inside sole of it.
  • Make sure your outer heel is touching the ground and breathe in.
  • After that, exhale and slowly lower your upper body in the forward direction; during this, your fingertips are touching the ground.
  • Then, step your left knee back until the front part of your foot and knee are touching the ground.
  • Move your right leg forward slowly until it touches the ground.
  • To achieve a full split, start by sliding your right foot forward.
  • Ensure your toes are pointing upwards. Step back on your left foot, ensuring the toes touch the ground.
  • Raise your arms above your head, clasping the palms together. Gently arch your back until you find balance and a comfortable position for yourself.
  • Remain in the pose for a couple of minutes or until you feel relaxed.
  • Repeat this same posture with your left leg by bringing it forward and taking your right leg in the backward direction.

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Precautions While Doing Hanumanasana Pose

It is essential to follow precautions while doing Hanumanasana. If performed incorrectly, it may cause injury, so you must be aware of your limits.

If you are suffering from any health issues such as back or neck pain, knee injuries, etc., then please avoid doing it. You should also consult your doctor before attempting this pose if you have a hamstring injury.

Never try to stretch too much and stop when you feel pain; maintain your alignment and try not to push beyond that point.

Always remember that yoga should always be practiced under the supervision of an experienced instructor who can ensure your safety in every pose.

Read more: How To Do Sphinx Yoga Pose

Hanumanasana Pose Benefits

Hanumanasana Pose Benefits
Hanumanasana Pose Benefits

Hanumanasana is an excellent stretch for your hip flexors, hamstrings, and abdominal muscles.

It’s also a pose to ensure you warm up before doing it—you don’t want to injure your lower back and hamstrings or take any kind of risk!

Practicing yoga makes a great pose in preparation for other poses such as Warrior 3 or Suryanamaskar A/B (Sun Salutation).

If you don’t practice yoga, you can still use Hanumanasana as a cool-down stretch after running or another rigorous activity.

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The Top 5 Benefits of Monkey Yoga Pose

Benefits of Monkey Yoga Pose
Benefits of Monkey Yoga Pose

Before starting your Monkey Yoga Pose practice, it’s important to understand the health benefits of doing it regularly. Not only will it help you become more flexible and improve your posture, but it will also help to improve your balance, reduce stress, and burn calories as well!

Stretches Back Muscles

You’ll feel a good stretch in your lower back when you get into a monkey pose. These muscles are commonly stiff and tight, especially if you spend a lot of time sitting at a desk or hunched over while driving.

Relaxing them is key to maintaining good posture and keeping lower back pain at bay; regular practice of monkey pose can prevent discomfort down the road.

Strengthens Groin Region

This pose helps strengthen and stretch many important muscle groups, including those in your groin region that could be prone to injuries during athletic activities such as cycling, tennis, or soccer. Doing monkey poses regularly will help them stay strong even after such injuries occur.

Brings Flexibility to Hips

This is why the Monkey pose benefits people with hip problems and who cannot sit properly. It stretches hip joints, brings flexibility, and improves blood circulation in your lower body area, which leads to a strong immune system.

People with low back pain also can benefit from doing it as it will help relieve stress on muscles and tissues around your hip region. In addition, it will improve core strength, balance, and posture while increasing the stability of the hips.

So, if you want to strengthen your hips, go ahead with the monkey yoga pose!

Stretches Thigh and Hamstrings Muscles

The main muscles stretched in the monkey pose are your hamstrings, groins, and thighs. Your hamstrings extend from your hip to your ankle and can become very tight when overused or underused.

In order to get the optimal results with the monkey pose, you should hold it for at least 10 breaths while focusing on lengthening and relaxing your hamstrings.

It’s important to note and understand that if you have any injuries in these areas, there is a possibility that the monkey pose will cause harm rather than relieve pain due to overuse.

Boost The Functioning of Reproductive and Digestive Organs

This pose works on your kidneys and reproductive organs. Because it stimulates so many functions, it’s a great antidote to stress. It also increases fertility in women. Men can benefit from regular practice by improving erectile dysfunction and sperm production.

The digestive system is strengthened by stimulating abdominal organs like the liver, pancreas, and small intestine. This, in turn, leads to better absorption of nutrients that prevent constipation and eliminate toxins.

All these functions result in increased energy levels, which we all know benefits weight loss!

What Does Monkey Yoga Pose Stretch?

Known as Hanumanasana in Sanskrit, the Monkey yoga pose is an outstanding pose that’s great for increasing mobility to your hips. This pose is a great way to stretch out tight muscles in your glutes, thighs, and lower back.


Q.1. What does Hanumanasana pose good for?

Ans. Widely known as the Monkey pose in yoga, it focuses on stretching and strengthening muscles in your legs, hips, and buttocks. This intense stretch helps relieve back pain and increase flexibility. It also strengthens core muscles like the abdomen, abdomen, and quads – making it perfect for practicing standing poses. Moreover, runners and athletes must practice the monkey yoga pose.

Q.2. What are the benefits of monkey pose?

Ans. If you suffer from back pain, you may want to try out the monkey pose since it can help open up your hips and hamstrings, which are often tight after a day of sitting at a desk or doing repetitive movements with your legs. On top of that, it also stretches out your spine and helps improve posture by working on getting those abs nice and tight so that you look good from all angles.

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