Yoga Monkey Pose can be hard for you. You might think that this Yoga Monkey Pose is for dancers. Well, it’s not. You only need to get flexible. I will show you how you can extend your hamstrings, your hip adductors, ligaments, etc.

 

Let’s begin with the history of Yoga Monkey Pose.

 

Hanuman
Hanuman

 

Where does Hanumasana come from?

Hanuman was the semi-divine leader of an army of monkeys who served God Rama. It has been reported that Hanuman once ran a single step to the distance between India and Sri Lanka. This body mimics Hanuman’s famous jump and can read what happened in Ramayana, like this:

“It was the biggest leap ever. The speed of Hanuman’s step left flowers and petals in the air behind those who seemed like little stars waving in the tree. The animals on the beach had never seen anything like before. Everybody praised Hanuman, so the air and the red lighted Clouds up in the sky … “

 

The Sanskrit Name of Yoga Monkey Pose

Sanskrit name: Hanumanasana

Hanumat: He who has jaw skills; Mono leather.

Asana: Position.

Level: Asana of advanced level. In the end you can see the basic variation.

Advantages: Extend the thighs, the lint and the back of the legs.

Contraindications: Take care if there are lesions in adductors or hamstrings.

 

Monkey Pose for Beginners

You will see lots of photos with perfect splits. You might think you will never be able to split your legs like those models in those perfect photos. I will share the steps for you so that you will be like those perfect split models.

 

Yoga Monkey Pose
Yoga Monkey Pose

 

How to Get Flexible for Hanumanasana?

 

Then and Now Hanumanasana
Then and Now Hanumanasana

 

Opening the body for hanumanasana is easy. Follow the steps for Yoga Monkey Pose so that you will be able split your legs within 3 months.

Here are the 3 Steps for Hanumanasana:

 

1) Ardha Hanumanasana – Half Monkey Pose

 

Ardha Hanumanasana
Ardha Hanumanasana
  1. Start with downward-facing dog.
  2. Step your right foot between both hands and soften your left knee down to the mat – you are now in a small lung with fingertips on the ground.
  3. After the breath – send your hips back over your left knee, straighten your right leg and bend your right foot.
  4. This is where the block makes their debut! If you use them – put one on both sides and put your hands at rest on top of them. If you do not use them, your fingertips may remain associated with the dimensions.
  5. To the back – I want you to focus on a flat / long / extended back and think babybackbend. Imagine your heart pulling through your toes. Yes, that’s the place!
  6. Stay for at least an entire minute – breathing, stretching and opening!
  7. Change pages and repeat all above.

 

2) Lunge with 3 Blocks

 

Lounge with 3 Blocks
Lounge with 3 Blocks

 

  1. Start in downward-facing dog.
  2. Step your right foot between both hands and soften your left knee down to the mat – you are now in a small lung with fingertips on the ground.
  3. Grab two blocks – put them on both sides, at the highest height, and put your hands on top of them to start.
  4. Curl your toes down, lift your back knee and start wriggling your left foot back – Move slowly!
  5. When you begin to experience an interesting feeling, stop here and place the third block under your right hamstring attachment.
  6. You can release the back toes to the ground or keep them curled underneath – make what feels right.
  7. Use the two blocks on your side with hands connected – start pushing into the blocks as you extend the torso.

 

3) Split with One Block

 

Leg Splits with A Block
Leg Splits with A Block

 

  1. Start in downward-facing dog.
  2. Step your right foot between both hands and soften your left knee down to the mat – you are now in a small lung with fingertips on the ground.
  3. Curl the back left toes below and start shimmy / wiggle / slide your left foot back, and then start your right heel forward. Continue making the split wiggle until you experience the “interesting feeling.”
  4. Place a block – whatever height you prefer – directly below the right hamstring attachment. Make sure it is stable!
  5. You can either be here with fingertips on the ground or take it longer by lifting your fingertips to the sky.
  6. If you raised your fingertips – take your muscles into your belly and think of energy through the crown of the head.

 

Try those steps as much as possible. Do not hurry for the full splits for yoga monkey pose. You will become flexible within 3 months for Hanumanasana.

 

Step by Step Hanumanasana

 

Yoga Monkey Pose - Hanumanasana
Yoga Monkey Pose – Hanumanasana

 

  1. Start in downward-facing dog.
  2. Step your right foot between both hands and soften your left knee down to the mat – you are now in a small lung with fingertips on the ground.
  3. Curl the back left toes below and start shimmy / wiggle / slide your left foot back, and then start your right heel forward.
  4. Continue making the split wiggle until you find the full expression – take your time waving!
  5. Once there – keep your fingertips connected and grow higher through your torso OR reach your arms overhead and reach for the stars.
  6. Remember – the front leg is actively connected, the foot is bent, and the lower leg is engaged.

 

Monkey Pose Injuries

 

There are few contraindications for the yoga monkey pose. You should only avoid it if you have severe knee injuries that do not allow you to bend or support it on the floor. If you have pain in your neck, do not lift it up to look up, leave the look of the floor. On the contrary, there are many benefits that give us the body’s posture. On the one hand, it is suitable for strengthening the muscles in the arms, the stomach, the gluten and the legs. It also makes hip tendons and ligaments more flexible. It is also ideal for expanding the chest and stretching the arms.

 

Hanumanasana is one of the yoga challenge poses. Yoga Monkey is not easy. Hanumanasana reminds us that we can free ourselves from our limitations, our mental accuracy, our misfortunes when we propose.

 

If you would like to challenge yourself more, please have a look at the other yoga challenge poses.

 

 

 

 

 

 

 

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I’ve always been enthusiastic about discovering myself, the life and the people. I realize that I have to live in the present moment in order to do that better. This is the mindfulness. Yoga has become the part of my life for more than 5 years. I also completed my teacher training program (RYT 200, Yoga Alliance) and I wanted to share my experiences with everyone. I believe that the articles on YogaArt.com can help you reach out to the mindful state. Yoga is the Art of Mindfulness. Let's be present together. Namaste!

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