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 Shanna
Franklin pictured here
Hanumanasana (Monkey Pose)
A powerful monkey chief of extraordinary strength and prowess, whose exploits
are celebrated in the epic Ramayana. He was the son of Anjana and Vayu,
the god of wind.
This asana is dedicated to Hanuman and commemorates his fabulous leaps.
It is practiced by going down on the floor with the legs spread out laterally
while the hands are folded in front of the chest. It resembles the splits
of Western Ballet.
Benefits
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Helps to cure sciatica and other defects of the legs.
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Tones leg muscles, keeping the legs in condition and if practiced
regularly is recommended for runners and sprinters.
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Relaxes and strengthens the abductor muscles of the thighs.
Contraindications / Cautions
Step by Step
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Kneel on the floor
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Rest the palms a foot apart on the floor on either side of the body.
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Lift the knees up. Bring the right leg forward and the left leg
back. Try to stretch both the legs straight with an exhalation and keep
the hips up. Then press the legs and hips to the ground, and bear the
weight on the hands.
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It takes a long time to master this position and to attain it one must
make several attempts each day to rest the legs straight on the floor, with
the buttocks touching the ground. The back portion of the front leg and
the front portion of the rear leg should touch the floor.
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Onc the straight legs position is attained, sit on the floor, raise the
hands, fold them in front of the chest and balance. Stay in the pose
from 10-30 seconds with normal breathing.
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Then with the help of the hands raise the hips and repeat the pose for the
same length of time, keeping the left leg in front and the right leg behind.
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Remember that the back of the knee joint of the front let and the knee of
the back leg should touch the floor.
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Advanced pupils may raise the hands about the head (as in picture),
stretch up, put palms together and balance. This gives an extra stretch
to the legs, and relieves strain on the back.
Anatomical Focus
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Quadraceps
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Hamstrings
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Abductors
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SI joint
Modifications & Props
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Using a bolster or block under the front leg at mid thigh for support
while learning this pose is helpful
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Placing a block under each hand to offer support if your spine is curved
in order to place hands on the floor.
Preparatory Poses
Subsequent Poses
Beginners Tip
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After completing the warm up poses, from
Low Lunge, as move your front
leg forward to the point you feel resistance, stop and press the heel
down into the ground for 5-15 seconds, then as you release that pressure,
slide the leg further out in front. Keep doing this as you deepen the
pose, inch by inch. Be patient and practice, practice, practice!
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