Monkey (Hanumanasana)

Pose Overview

Common Name	Monkey
Traditional Sanskrit Name	Hanumanasana
Sanskrit Name Pronunciation	ha-noo-ma-nahs-ana
Pose Difficulty	Advanced
Drishti Drishti is the gaze or visual focus point during yoga poses. Learn more about Drishti	Straight ahead or the nose

Monkey, or Hanumanasana in Sanskrit, is a yoga pose that is said to be beneficial for stretching out the hips, hamstrings, and groin. The name of the pose comes from the Hindu god Hanuman, who is known for his incredible strength and agility. The pose is said to be helpful for increasing flexibility and strength in the legs, hips and lower back, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace. The pose is also said to help practitioners to cultivate a sense of devotion, courage, and devotion to one's spiritual practices, just like Hanuman.

Benefits of Monkey

Strengthens the legs, hips, and core. Opens the hips and stretches the hamstrings and groin. Improves balance and focus.

How to Enter Monkey

Begin in a low lunge position with your front knee at a 90-degree angle and your back leg extended behind you. Slowly lift your back leg off the ground and bring your foot towards your back hand, keeping your hips square and your chest lifted. Reach your front arm forward and your back arm back, coming into a full split with your front leg forward and your back leg extended behind you.

How to Exit Monkey

Slowly lower your back leg down to the ground and release out of the lunge position.

Common Monkey Modifications & Variations

This pose can be modified by using blocks or a blanket under the front hand for support. A variation of this pose is to bring the back heel towards the glutes rather than extending it back.

Common Mistakes with Monkey

Rounding the back, not engaging the core, and not keeping the hips square.

Safety Guidance

Use caution if you have a knee or hip injury. Use blocks or a blanket for support if needed.