How to do Hanumanasana (The Monkey Pose): Steps & Health Benefits


Health benefits of Hanumanasana include stretches the full body, remove stress, calm the mind, improve circulation, reduce fat from the thighs area, Boost sexual activity, improves digestion, strengthen the muscles of calves and hamstrings,

June 1, 2018


Hanumanasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Monkey Pose. The name Hanumanasana actually comes from Sanskrit words, it is a combination of Two words, where Hanumana is a Hindu god who resembles a monkey and Asana means Pose, so the combination of all the words, its pronounced as a The Monkey Pose.

Hanumanasana has lots of health benefits; among that some of the health benefits of Hanumanasana include stretches the full body, remove stress, calm the mind, improve circulation, reduce fat from the thighs area, Boost sexual activity, improves digestion, strengthen the muscles of calves and hamstrings, helps to remove lower back pain, improve the flexibility of the spine and longevity, stimulate endocrine glands, prevents constipation, improves the health of respiratory system and regular practice of this yoga also helps in weight loss.

Before we go to do this asana, we should know for whom this Hanumanasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Hanumanasana (The Monkey Pose):

  • To start this asana get onto the yoga mat and get down onto your knee and keep in mind that your knees should be flabbily apart. 
  • Now breathe in normally, bring your right foot in forward direction and try to lift your inner sole. Keep in mind that your outer heel should touch the floor. 
  •  As you breathe out gradually twist your middle towards forward direction. While doing this pose try to place your fingertips on the ground.
  • At that point, put your left knee in reverse till the front piece of your foot and the knee touch the floor. Amid this, gradually propel your right leg so that it touches the ground.
  • At that point, put your left knee in reverse till the front piece of your foot and the knee touch the floor. Amid this, gradually propel your right leg so that it touches the ground. 
  • To finish off the stance and come into a split position, continue sliding your right foot forward. Keep in mind that the toes are showing upwards. Move your left foot backward; guaranteeing the toes is touching the ground.
  • Now raise your arms over your head and touch your both the palms. At this point allow your both arms to go backward direction as much your body is comfortable. Remain in this position, breathe in and breathe out normally. 
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, abdomen, calf, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Hanumanasana (The Monkey Pose):


Hanumanasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of this Hanumanasana, stretch your calves and hamstring muscles, that puts extra pressure on this muscle and the blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this Hanumanasana also help to prevent injury in calves and hamstrings during exercise and other works.

Hanumanasana Strengthens Buttocks, Abdomen, and Spine:

This asana is also very useful for our buttocks, abdomen and spine. Different studies have been proven that regular practice of this asana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of this Hanumanasana helps to strengthen and prevent injury in the buttocks, abdomen, and spine.

Hanumanasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Hanumanasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Hanumanasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Hanumanasana Improves the Body Posture:

Regular practice of Hanumanasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture.

Hanumanasana Improves Digestion:

Regular practice of Hanumanasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Hanumanasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Hanumanasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Hanumanasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Hanumanasana Helps to Stimulate the Reproductive Organs:

Practicing of Hanumanasana on a regular basis can enhance sexual performance because while doing Hanumanasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Hanumanasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Hanumanasana Reduce Lower Body Fat:

Regular practice of Hanumanasana is very beneficial for reducing the lower body fat, because while doing this Hanumanasana, it creates lots of pressure on the lower body part, due to this our lower body muscle gets toned and helps in reducing the fat in this region.

Health benefits of Hanumanasana


Preparatory Poses

Janusirsasana



Follow-Up Poses

Eka Pada Rajakapotasana
Upavistha Konasana