Hanumanasana (Monkey Pose): Meaning, Steps, Preparation and Precautions

Hanumanasana (monkey pose) is the yoga front splits: one leg stretches forward and the other back, hips square, with the pelvis lowering toward the floor and the arms often raised overhead. It is named after Hanuman, whose mighty leap across the ocean to Lanka the pose depicts. It deeply stretches the hamstrings and hip flexors and should be approached gradually, with props.

Hanumanasana at a glance

Sanskrit	Hanumanasana (हनुमानासन)
English	Monkey pose, monkey god pose, front splits
Type	Seated / kneeling deep stretch
Level	Intermediate to advanced
Front leg stretch	Hamstrings, calf
Back leg stretch	Hip flexors (psoas, iliacus), quadriceps
Key props	Two blocks, a bolster or folded blanket
Hold	5–10 breaths per side, once warm

The story behind the pose

In the Ramayana, after Sita is carried away by Ravana, the vanara army reaches the southern shore and learns that she is held in Lanka, across the sea. No one believes they can cross. Jambavan, the wise bear-king, reminds Hanuman of the immense powers he had forgotten since childhood. Hanuman grows to an enormous size, climbs Mount Mahendra and, with Rama’s name in his heart, takes a single great leap across the ocean — the episode told in the Sundara Kanda.

The pose captures that moment of stretch: one leg reaching toward the shore ahead, one leaving the shore behind. It is also a reminder of the lesson in the story — that strength often lies dormant until we are reminded of it with devotion and patience. Read more in stories of Hanuman and Hanuman and Rama.

Preparation: poses to practise first

Hanumanasana should never be attempted cold. Warm up for at least 10–15 minutes, for example with Surya Namaskar, then work through:

1. Low lunge (Anjaneyasana) — named after Hanuman as Anjaneya, son of Anjana; opens the back-leg hip flexors.
2. Half splits (Ardha Hanumanasana) — from a low lunge, shift the hips back over the back knee and straighten the front leg, flexing the foot. This is the single most useful preparation.
3. Reclined hamstring stretch with a strap, lying on the back.
4. Paschimottanasana — seated forward bend for the hamstrings.
5. Virabhadrasana I — builds strength and length in the hip flexors.

How to do Hanumanasana step by step

1. Kneel on the mat with a block on each side of your front leg’s path, and a bolster or folded blanket nearby.
2. Step the right foot forward into a low lunge, fingertips on the blocks.
3. Shift into half splits: move the hips back over the left knee and straighten the right leg, toes pointing up.
4. Slide the right heel forward slowly while moving the left knee back, keeping weight in the hands on the blocks.
5. Place the bolster lengthwise under the right hamstring or under the pelvis, so you are supported at your current edge rather than hanging in the stretch.
6. Square the hips: draw the right hip back and the left hip forward so both hip points face the front of the mat. The back knee and toes point down toward the floor.
7. Lengthen the spine. Keep the hands on the blocks, or, if you are fully supported, bring them to the heart in Anjali Mudra or raise them overhead.
8. Breathe slowly for 5–10 breaths. The breath should stay easy; if it becomes strained, back off.
9. Come out carefully: press into the blocks, bend the front knee and return to a kneeling lunge. Repeat on the other side.

Alignment and common mistakes

• Hips opening to the side. It feels deeper but shifts strain into the groin and lower back. Keep the hips square, even if that means staying higher.
• Forcing toward the floor. The floor is not the goal. Use as much support as you need.
• Locking or hyperextending the front knee. Keep a micro-bend and engage the thigh muscles.
• Collapsing in the lower back. Lift through the chest and draw the lower belly gently in.
• Bouncing. Never bounce in the stretch; move in and out slowly.

Benefits

• Hamstring and hip-flexor flexibility, useful for runners, dancers and anyone who sits for long hours.
• Hip mobility and pelvic awareness, since squaring the hips teaches fine control.
• Patience and steadiness. Few poses show as clearly that progress comes through regular, unforced practice.

Claims that the pose cures sciatica, improves circulation to specific organs or treats other conditions are not supported by strong evidence. Flexibility work is safe for most people when done gradually, but it is not a medical treatment.

Precautions

Avoid or modify Hanumanasana if you have:

• Hamstring, groin or hip injuries, or a history of hamstring tears
• Knee problems in either leg
• Sacroiliac joint or lower-back pain
• Hypermobility (focus on strength rather than depth)
• Pregnancy, especially later stages, when ligaments are looser

If you have a medical condition, consult a doctor or a qualified yoga teacher before practising. Stop if you feel sharp, pulling or nerve-like pain.

Bringing devotion into the practice

Some practitioners dedicate the pose to Hanuman by chanting a short mantra before or after, such as Om Hanumate Namah, or by reflecting on a few lines of the Hanuman Chalisa. See powerful Hanuman mantras for more.

Related reading

• Garudasana (eagle pose)