Hanumanasana (Monkey Pose)

{"loading":false,"asana_post":{"id":"clgg3tdfizsp80biugrauo2p0","title":"Hanumanasana (Monkey Pose)","whatIsTitle":"What is Hanumanasana (Monkey Pose)?","whatIsBody":{"text":"\\n\\nHanumanasana, or Monkey Pose, is an excellent hip-opener yoga pose for advanced-level yogis. This pose will increase the blood circulation in your legs and help you gain flexibility and strength in your leg muscles. \\nThis pose is not ideal for beginners and should only be performed by intermediate-to-advanced yogis with good hip opening strength in their lower body. \\nYou’ll start from a seated position by activating your inner thighs and glutes. While focusing on your breath, you’ll gently extend your legs on both sides as far as your body allows. \\nMonkey pose increases blood flow in the legs and helps relieve tension. ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/SHGmXMCPTXGWeUQbl02E\" alt=\"Hanumanasana (Monkey Pose)\" title=\"Hanumanasana (Monkey Pose)\" width=\"600\" height=\"350\"><p>Hanumanasana, or Monkey Pose, is an excellent hip-opener yoga pose for advanced-level yogis. This pose will increase the blood circulation in your legs and help you gain flexibility and strength in your leg muscles.&nbsp;</p><p>This pose is not ideal for beginners and should only be performed by intermediate-to-advanced yogis with good hip opening strength in their lower body.&nbsp;</p><p>You’ll start from a seated position by activating your inner thighs and glutes. While focusing on your breath, you’ll gently extend your legs on both sides as far as your body allows.&nbsp;</p><p>Monkey pose increases blood flow in the legs and helps relieve tension.&nbsp;</p>"},"overview":{"text":"The name Hanumanasana comes from the Sanskrit words '\\nHanuman' \\nmeaning Hindu Monkey God, and '\\nAsana' \\nmeaning pose or posture. \\nIn the Hindu epic \\nRamayana\\n, Hanuman is one of the main characters. Hanuman is the son of \\nVayu \\n(The Wind God) and nymph \\nAnjana\\n, and he is known as a passionate devotee of Lord Ram. \\nLord Hanuman was blessed with magical powers, like transforming his body from extremely small to enormous. He could travel across oceans by flying, was powerful like a rock, and flexible like a monkey.\\nSo, to symbolize Lord Hanumans' mobility, strength, and flexibility, the Seated Split pose is named after him.   \\nThere is no detailed description of Hanumanasana in any ancient Hatha yoga texts, which tells us that Monkey pose is a modern yoga pose. It was first introduced in the late 20th century in the 1970 book ‘\\nFirst Steps to Higher Yoga’\\n by Swami Yogesvarananda. \\nSanskrit Name:\\n हनुमानासन            \\nPronunciation:\\n \\nhah-nu-mahn-ahs-anna\\nPose Type:\\n Seated Splits, Hip-Opener      \\nAlso known as: \\nMonkey Pose\\nStrengthens:\\n Inner Thighs, Hip-Flexors, Glutes, Groin, Hamstrings, and Spine\\n  \\nStretches: \\nInner Thighs, Hip-Flexors, Glutes, Groin, and Hamstrings\\n\\nHealth Benefits of Hanumanasana\\nImproves posture.\\nEnhances flexibility. \\nTones the leg muscles. \\nBoosts the nervous system. \\nSoothes the spine, back, and neck. \\nOpens the psoas muscle and groin. \\nStretches, strengthens, and lengthens the body.\\nStimulates the functions of reproductive organs. \\nEnhance blood circulation in the spine and tailbone area. \\nActivates the Sacral and Root chakras for improved hormonal balance. \n\\nWhen to Avoid Performing Hanumanasana\\nAvoid if you have severe lower back pain.\\nAvoid if you are experiencing heavy menstrual pain. \\nAvoid if you have recently undergone surgery or you’re recovering from an injury.\\nAvoid if you have inflammatory hip-joint arthritis or a weak tailbone.\\nAvoid practicing this pose alone as a beginner. Ask for professional guidance. \\n","html":"<p>The name Hanumanasana comes from the Sanskrit words &#39;<em>Hanuman&#39; </em>meaning Hindu Monkey God, and &#39;<em>Asana&#39; </em>meaning pose or posture. </p><p>In the Hindu epic <em>Ramayana</em>, Hanuman is one of the main characters. Hanuman is the son of <em>Vayu </em>(The Wind God) and nymph <em>Anjana</em>, and he is known as a passionate devotee of Lord Ram. </p><p>Lord Hanuman was blessed with magical powers, like transforming his body from extremely small to enormous. He could travel across oceans by flying, was powerful like a rock, and flexible like a monkey.</p><p>So, to symbolize Lord Hanumans&#39; mobility, strength, and flexibility, the Seated Split pose is named after him.   </p><p>There is no detailed description of Hanumanasana in any ancient Hatha yoga texts, which tells us that Monkey pose is a modern yoga pose. It was first introduced in the late 20th century in the 1970 book ‘<em>First Steps to Higher Yoga’</em> by Swami Yogesvarananda. </p><p><strong>Sanskrit Name:</strong> हनुमानासन            <strong>Pronunciation:</strong> <em>hah-nu-mahn-ahs-anna</em></p><p><strong>Pose Type:</strong> Seated Splits, Hip-Opener      <strong>Also known as: </strong>Monkey Pose</p><p><strong>Strengthens:</strong> Inner Thighs, Hip-Flexors, Glutes, Groin, Hamstrings, and Spine<strong>  </strong></p><p><strong>Stretches: </strong>Inner Thighs, Hip-Flexors, Glutes, Groin, and Hamstrings</p><p></p><h2><strong>Health Benefits of Hanumanasana</strong></h2><ul><li><div><p>Improves posture.</p></div></li><li><div><p>Enhances flexibility. </p></div></li><li><div><p>Tones the leg muscles. </p></div></li><li><div><p>Boosts the nervous system. </p></div></li><li><div><p>Soothes the spine, back, and neck. </p></div></li><li><div><p>Opens the psoas muscle and groin. </p></div></li><li><div><p>Stretches, strengthens, and lengthens the body.</p></div></li><li><div><p>Stimulates the functions of reproductive organs. </p></div></li><li><div><p>Enhance blood circulation in the spine and tailbone area. </p></div></li><li><div><p>Activates the Sacral and Root chakras for improved hormonal balance. <br></p></div></li></ul><h2><strong>When to Avoid Performing Hanumanasana</strong></h2><ul><li><div><p>Avoid if you have severe lower back pain.</p></div></li><li><div><p>Avoid if you are experiencing heavy menstrual pain. </p></div></li><li><div><p>Avoid if you have recently undergone surgery or you’re recovering from an injury.</p></div></li><li><div><p>Avoid if you have inflammatory hip-joint arthritis or a weak tailbone.</p></div></li><li><div><p>Avoid practicing this pose alone as a beginner. Ask for professional guidance. </p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Hanumanasana (Monkey Pose)","howToDoBody":{"text":"Hanumanasana is a powerful lower-body stretch that can be overwhelming to learn. So, we’ve provided a step-by-step posture guide. Take a look below:\\nPart 1 - Preparatory Poses for Hanumanasana\\nWarm up by stimulating blood circulation in your glutes, hamstrings, inner thighs, ankles, and spine. \\n1. Malasana (Yogi Squat) - \\nThis pose is excellent for activating the entire lower body, as well as the spine. Start by standing in Mountain pose for a few deep breaths. Squat deeply with your legs wider than shoulder-width apart. \\n\\nKeep your spine straight, bring your arms close to your chest in Anjali Mudra, and make sure your elbows are pushing your legs out to increase the intensity of the stretch. Maintain this pose for 1 to 2 minutes, then release it. \\n\\n2. Anjaneyasana (Low Lunge Pose) - \\nStand in Mountain pose, and then step your right leg forward, bend both legs and squat down in a low lunge position by placing your left leg behind you on the mat.\\n\\nInhale and extend both arms over your head and feel your upper and lower body opening up. Repeat this on the other side and then release. \\n\\nPart 2: Step-by-Step Instructions to Perform Hanumanasana\\nThe following are steps to practice Monkey pose: \\nStep 1- \\nStart in Samasthiti, inhale, and lift your arms up in Mountain pose. \\nStep 2- \\nExhale and bend forward into Uttansana. Gently lift halfway up and look forward. \\nStep 3- \\nNext, inhale and exhale as you extend your feet behind you one by one into Plank pose. \\nStep 4- \\nInhale deeply, curl in your toes and lift your hips into Downward-Facing Dog. \\nStep 5- \\nStep your right foot forward, place your left knee on the ground and get into Cescent Moon pose. Keep your back straight, hips square, and spine straight in this pose.\\nStep 6- \\nKeep breathing, and gently straighten your right leg in front. Place your glutes square on the mat and extend both legs straight on each side. \\nStep 7- \\nTake a deep breath, straighten your spine, and extend your arms overhead and join your palms. \\nStep 8- \\nHold this pose for 5 to 10 deep breaths, then release. Repeat the same on your left side, and then relax in Child's pose. \\nBreath Awareness: \\nInhale -\\n When in Mountain pose, Downward-Facing Dog pose, Crescent Moon pose, and when your arms are overhead in Monkey pose.\n\\nExhale - \\nWhile relaxing in Uttansana or a Child’s pose. \\nInhale & Exhale -\\n While transitioning in the flow or holding the stretch for a longer duration. \\nPerformance Duration for Beginners:\\n Hold Monkey pose for 15 to 30 seconds.\\nPerformance Duration for Advanced: \\nHold Monkey pose for 60 to 90 seconds.\\n\\nPart 3: Things to Keep in Mind\\nIt’s important to keep a few things in mind before practicing Monkey pose: \\nAvoid overextending: \\nIf your hamstrings or inner thighs feel too tight to stretch in the Hanumanasana pose, avoid overextending your muscles. Make sure your legs, groin, and glute muscles are warmed up and open. \\nKeep your hips square: \\nKeeping your hips square means that when your glutes are placed on the ground in the split position, both glutes are touching the ground. Also make sure your spine is aligned straight so that your upper body weight is equally distributed on each of your glute muscles. \\nTighten \\nyour\\n core:\\n Loose core muscles can create a shaky foundation, making it hard to hold the stretch for longer. An engaged core will help you stabilize your seated Monkey position and support your transition into Over-Head Extended Arms Hanumanasana with more control. \\n\\nPart 4: Relaxing Poses After Hanumanasana\\nFollow the below counterpose sequences to unwind tension from your legs and spine after your Hanumanasana pose practice:  \\n1. Eka Pada Kapotasana (Sleeping Pigeon Pose) - \\nFrom a Downward-Facing Dog stance, bring your right leg forward in between your palms. Bend your right leg so your shin is aligned straight with your yoga mat. Keep your left leg straight and extended behind you. \\n\\nSquare your glutes and place them on the mat. Squeeze your inner thighs together, inhale and extend both arms overhead. Now, exhale and bend your torso forward over your front leg on the ground. \\nHold the pose on each side until your spine and glutes feel cozy and relaxed. \\n\n\\n2. Ananda Balasana (Reclining Happy Baby Pose) - \\nThis pose will help you release any remaining tension in your legs, pelvis, or glutes, and bring your spine back to its neutral shape. \\n\\nInhale, lie down on your back, and grab the outside edges of your feet while bending your legs. Exhale and press your back, core, and legs close to the ground. \\nHold here for a few seconds. If your glutes or tailbone feels stiff, add a rocking motion to your Happy Baby posture to loosen up any tight areas. ","html":"<p>Hanumanasana is a powerful lower-body stretch that can be overwhelming to learn. So, we’ve provided a step-by-step posture guide. Take a look below:</p><h3><strong>Part 1 - Preparatory Poses for&nbsp;Hanumanasana</strong></h3><p>Warm up by stimulating blood circulation in your glutes, hamstrings, inner thighs, ankles, and spine.&nbsp;</p><p><strong>1. Malasana (Yogi Squat) -&nbsp;</strong>This pose is excellent for activating the entire lower body, as well as the spine. Start by standing in Mountain pose for a few deep breaths. Squat deeply with your legs wider than shoulder-width apart.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/JdbynuqnTriL3B0baRYr\" alt=\"Malasana (Yogi Squat)\" title=\"Malasana (Yogi Squat)\" width=\"600\" height=\"350\"><p>Keep your spine straight, bring your arms close to your chest in Anjali Mudra, and make sure your elbows are pushing&nbsp;your legs out to increase the intensity of the stretch. Maintain this pose for 1 to 2 minutes, then release it.&nbsp;</p><p></p><p><strong>2. Anjaneyasana (Low Lunge Pose) -&nbsp;</strong></p><p>Stand in Mountain pose, and then step your right leg forward, bend both legs and squat down in a low lunge position by placing&nbsp;your left leg behind you on the mat.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:6000,height:4000/nvtRYz5mT5KUWonFfAPB\" alt=\"Anjaneyasana (Low Lunge Pose)\" title=\"Anjaneyasana (Low Lunge Pose)\" width=\"600\" height=\"350\"><p>Inhale and extend both arms over your head and feel&nbsp;your upper and lower body opening up. Repeat this on the other side and then release.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform&nbsp;Hanumanasana</strong></h3><p>The following are steps to practice Monkey pose:&nbsp;</p><p><strong>Step 1-&nbsp;</strong>Start in Samasthiti, inhale, and lift&nbsp;your arms up in Mountain pose.&nbsp;</p><p><strong>Step 2-&nbsp;</strong>Exhale and bend forward into Uttansana. Gently lift halfway up and look forward.&nbsp;</p><p><strong>Step 3-&nbsp;</strong>Next, inhale and exhale as you extend your feet behind you one by one into Plank pose.&nbsp;</p><p><strong>Step 4-&nbsp;</strong>Inhale deeply, curl in&nbsp;your toes and lift&nbsp;your hips into Downward-Facing Dog.&nbsp;</p><p><strong>Step 5-&nbsp;</strong>Step&nbsp;your right foot forward, place&nbsp;your left knee on the ground and get into Cescent Moon pose. Keep&nbsp;your back straight, hips square, and spine straight in this pose.</p><p><strong>Step 6-&nbsp;</strong>Keep breathing, and gently straighten&nbsp;your right leg in front. Place your glutes square on the mat and extend both legs straight on each side.&nbsp;</p><p><strong>Step 7-&nbsp;</strong>Take a deep breath, straighten&nbsp;your spine, and extend your arms overhead and join&nbsp;your palms.&nbsp;</p><p><strong>Step 8-&nbsp;</strong>Hold this pose for 5 to 10 deep breaths, then release. Repeat the same on&nbsp;your left side, and then relax in Child's pose.&nbsp;</p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p><strong>Inhale -</strong> When in Mountain pose, Downward-Facing Dog pose, Crescent Moon pose, and when your arms are overhead in Monkey pose.<br></p></div></li></ul><ul><li><div><p><strong>Exhale -&nbsp;</strong>While relaxing in Uttansana or a Child’s pose.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Inhale &amp; Exhale -</strong> While transitioning in the flow or holding the stretch for a longer duration.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold Monkey pose for 15 to 30 seconds.</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold Monkey pose for 60 to 90 seconds.</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>It’s important to keep a few things in mind before practicing Monkey pose:&nbsp;</p><ul><li><div><p><strong>Avoid overextending:&nbsp;</strong>If your hamstrings or inner thighs feel too tight to stretch in the Hanumanasana pose, avoid overextending your muscles. Make sure your legs, groin, and glute muscles are warmed up and open.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Keep your hips square:&nbsp;</strong>Keeping your hips square means that when your glutes are placed on the ground in the split position, both glutes are touching the ground. Also make sure your spine is aligned straight so that your upper body weight is equally distributed on each of your glute muscles.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Tighten&nbsp;</strong>your<strong> core:</strong> Loose core muscles can create a shaky foundation, making it hard to hold the stretch for longer. An engaged core will help you stabilize your seated Monkey position and support your transition into Over-Head Extended Arms Hanumanasana with more control.&nbsp;</p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After Hanumanasana</strong></h3><p>Follow the below counterpose sequences to unwind tension from your legs and spine after your Hanumanasana pose practice:&nbsp;&nbsp;</p><p><strong>1. Eka Pada Kapotasana (Sleeping Pigeon Pose) -&nbsp;</strong>From a Downward-Facing Dog stance, bring your right leg forward in between your palms. Bend your right leg so your shin is aligned straight with your yoga mat. Keep your left leg straight and extended behind you.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:760,height:428/MgmVwBhtRWGb4mW8kEqb\" alt=\"Eka Pada Kapotasana (Sleeping Pigeon Pose)\" title=\"Eka Pada Kapotasana (Sleeping Pigeon Pose)\" width=\"600\" height=\"350\"><p>Square your glutes and place them on the mat. Squeeze your inner thighs together, inhale and extend both arms overhead. Now, exhale and bend your torso forward over your front leg on the ground.&nbsp;</p><p>Hold the pose on each side until your spine and glutes feel cozy and relaxed.&nbsp;</p><p><br><strong>2. Ananda Balasana (Reclining Happy Baby Pose) -&nbsp;</strong>This pose will help you release any remaining tension in your legs, pelvis, or glutes, and bring your spine back to its neutral shape.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:612,height:408/5WcAzlZ6QwCBkNQHrAtU\" alt=\"Ananda Balasana (Reclining Happy Baby Pose)\" title=\"Ananda Balasana (Reclining Happy Baby Pose)\" width=\"600\" height=\"350\"><p>Inhale, lie down on your back, and grab the outside edges of your feet while bending your legs. Exhale and press your back, core, and legs close to the ground.&nbsp;</p><p>Hold here for a few seconds. If your glutes or tailbone feels stiff, add a rocking motion to your Happy Baby posture to loosen up any tight areas.&nbsp;</p>"},"modificationsAndPropsBody":{"text":"If your legs and pelvis are not flexible enough to perform Hanumanasana, try the following pose modifications with props. \n\\nAdd a yoga bolster: \\nGet a bolster or pillow and tuck it between your pelvis and the ground. This will minimize the intensity of the flex. \\n\\nPlus, adding a bolster pillow underneath your hips will help you increase the duration of your hold without causing any pain in your lower body. \\n\\nAdd yoga blocks:\\n If it’s challenging for you to split both legs at your sides and place your glutes on the ground. Start from Ardh Hanumanasana and add two yoga blocks in a high position at the sides of your mat. \n\\n\\nHold the blocks and gently start to scooch your legs in each direction. In no time, you’ll develop the flexibility to split wide in Hanumanasana, since the blocks add more stability and ease to your posture – making it the perfect modification for learning this pose. ","html":"<p>If your legs and pelvis are not flexible enough to perform Hanumanasana, try the following pose modifications with props.&nbsp;<br></p><ul><li><div><p><strong>Add a yoga bolster:&nbsp;</strong>Get a bolster or pillow and tuck it between your pelvis and the ground. This will minimize the intensity of the flex.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:634/zqXa8ZwOSZObrbNzkoXF\" alt=\"Add a yoga bolster\" title=\"Add a yoga bolster\" width=\"600\" height=\"350\"><p>Plus, adding a bolster pillow underneath your hips will help you increase the duration of your hold without causing any pain in your lower body.&nbsp;</p><p></p><ul><li><div><strong>Add yoga blocks:</strong> If it’s challenging for you to split both legs at your sides and place your glutes on the ground. Start from Ardh Hanumanasana and add two yoga blocks in a high position at the sides of your mat.&nbsp;<br></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1920,height:1080/dZcMmxDnQY22T14EABUg\" alt=\"Add yoga blocks\" title=\"Add yoga blocks\" width=\"600\" height=\"350\"><p>Hold the blocks and gently start to scooch your legs in each direction. In no time, you’ll develop the flexibility to split wide in Hanumanasana, since the blocks add more stability and ease to your posture – making it the perfect modification for learning this pose.&nbsp;</p>"},"modificationsAndPropsTitle":"Hanumanasana Modifications and Props","variationsTitle":"Hanumanasana Variations to Consider","variationsBody":{"text":"Depending upon your level of ability, choose a Monkey pose variation that works for you: \\n\\n1. Ardha Hanumanasana (Half Monkey Pose) - \\nThis is an easy variation of Hanumanasana. From the Downward-Facing Dog pose, bring your left foot forward between your palms. You can also use yoga blocks under your palms if you need to minimize the intensity of this stretch. \\nBend and place your leg behind you on the floor. With your left leg straight in front, sit slightly back toward your right heel. \\n\\nFeel the stretch in your pelvis, spine, hamstrings, inner thighs, and glutes as you lean your torso over your left leg. If you’re a beginner, perform this on each side for 20 to 30 seconds. \\n\\n2. Half Monkey Pose (Forward Bend Variation) - \\nContinue performing Ardha Hanumanasana, inhale and extend both arms overhead. Exhale and extend your torso over your left leg in front. \\n\\nBeginners will find this stretch to be an excellent way to activate their glutes and hamstrings. It is recommended to hold this pose regularly for 30 to 90 seconds on each side for better flexibility. \\n\\n3. Full-Monkey Pose (Forward Bend Variation) - \\nYou'll love this variation if you're an advanced yogi who’s looking for a challenge. Start from seated Hanumanasana pose, inhale and extend both arms over your head, and hold the pose here for a few seconds.\\n\\nFinally, exhale and start to lean forward. Reach your head to your knee and hold your front foot with your hands. Hold this variation for 60 to 90 seconds on each side. ","html":"<p>Depending upon your level of ability, choose a Monkey pose variation that works for you:&nbsp;</p><p></p><p><strong>1. Ardha Hanumanasana (Half Monkey Pose) -&nbsp;</strong>This is an easy variation of Hanumanasana. From the Downward-Facing Dog pose, bring your left foot forward between&nbsp;your palms. You can also use yoga blocks under&nbsp;your palms if you need to minimize the intensity of this stretch.&nbsp;</p><p>Bend and place&nbsp;your leg behind you on the floor. With&nbsp;your left leg straight in front, sit slightly back toward&nbsp;your right heel.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:800,height:500/tp3ME5ilRaiT4mJFLxjH\" alt=\"Ardha Hanumanasana (Half Monkey Pose)\" title=\"Ardha Hanumanasana (Half Monkey Pose)\" width=\"600\" height=\"350\"><p>Feel the stretch in your pelvis, spine, hamstrings, inner thighs, and glutes as you lean your torso over&nbsp;your left leg. If you’re a beginner, perform this on each side for 20 to 30 seconds.&nbsp;</p><p></p><p><strong>2. Half Monkey Pose (Forward Bend Variation) -&nbsp;</strong>Continue performing Ardha Hanumanasana, inhale and extend both arms overhead. Exhale and extend your torso over your left leg in front.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:667/sR9UYobKTa6P5GnbNT3U\" alt=\"Half Monkey Pose (Forward Bend Variation)\" title=\"Half Monkey Pose (Forward Bend Variation)\" width=\"600\" height=\"350\"><p>Beginners will find this stretch to be an excellent way to activate their glutes and hamstrings. It is recommended to hold this pose regularly for 30 to 90 seconds on each side for better flexibility.&nbsp;</p><p></p><p><strong>3. Full-Monkey Pose (Forward Bend Variation) -&nbsp;</strong></p><p>You'll love this variation if you're an advanced yogi who’s looking for a challenge. Start from seated Hanumanasana pose, inhale and extend both arms over your head, and hold the pose here for a few seconds.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1920,height:1080/WAeAbbfCR5GeukwrnSWm\" alt=\"Full-Monkey Pose (Forward Bend Variation)\" title=\"Full-Monkey Pose (Forward Bend Variation)\" width=\"600\" height=\"350\"><p>Finally, exhale and start to lean forward. Reach your head to your knee and hold your front foot with your hands. Hold this variation for 60 to 90 seconds on each side.&nbsp;</p>"},"levelUpTitle":"Level-Up Poses After Hanumanasana for Advanced Yogis","similarTitle":"Similar Seated Hip Opener & Split Poses like Hanumanasana","similarBody":{"text":"Here are a few more intermediate-to-advanced yoga asanas which can help you tone around your legs and strengthen your lower body: \n\\nGomukhasana (Cow Face Pose)\\nBaddha Konasana (Bound Angle Pose)\\nParivrtta Janu Sirsasana (Revolved Head to Knee Pose)\\nParivrtta Upavistha Konasana (Revolved Seated Angle Pose)\\nUpavistha Konasana (Wide-Angled Seated Forward Bend Pose)\\n","html":"<p>Here are a few more intermediate-to-advanced yoga asanas which can help you tone around your legs and strengthen your lower body:&nbsp;<br></p><ol><li><div><p>Gomukhasana (Cow Face Pose)</p></div></li><li><div><p>Baddha Konasana (Bound Angle Pose)</p></div></li><li><div><p>Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)</p></div></li><li><div><p>Parivrtta Upavistha Konasana (Revolved Seated Angle Pose)</p></div></li><li><div><p>Upavistha Konasana (Wide-Angled Seated Forward Bend Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Hanumanasana","levelUpBody":{"text":"Adding some advanced split variations to your Monkey pose practice will take your lower body flexibility to the next level. Here are some level-up split poses for you to try: \\n\\nLevel-Up Pose 1 - \\nParivrtta Hanumanasana (Revolved Monkey Pose)\\nLevel-Up Pose 2 -\\n Hanumanasana Variation (Monkey Pose With Backbend Variation)\\nLevel-Up Pose 3 - \\nUrdhva Prasarita Eka Padasana (Standing Split)\\nLevel-Up Pose 4 - \\nHanumanasana Variation (Monkey Pose Aerial Variation)\\n\\n\\nParivrtta Hanumanasana (Revolved Monkey Pose)\\n\\n\\nHanumanasana Variation (Monkey Pose With Backbend Variation)\\n\\n\\nUrdhva Prasarita Eka Padasana (Standing Split)\\n\\n\\nHanumanasana Variation (Monkey Pose Aerial Variation)","html":"<p>Adding some advanced split variations to your Monkey pose practice will take your lower body flexibility to the next level. Here are some level-up split poses for you to try:&nbsp;</p><p></p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Parivrtta Hanumanasana (Revolved Monkey Pose)</p><p><strong>Level-Up Pose 2 -</strong> Hanumanasana Variation (Monkey Pose With Backbend Variation)</p><p><strong>Level-Up Pose 3 -&nbsp;</strong>Urdhva Prasarita Eka Padasana (Standing Split)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Hanumanasana Variation (Monkey Pose Aerial Variation)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1021,height:351/ZPs6nBhSh229JKYr8Er6\" alt=\"Parivrtta Hanumanasana (Revolved Monkey Pose)\" title=\"Parivrtta Hanumanasana (Revolved Monkey Pose)\" width=\"600\" height=\"350\"><p><em><strong>Parivrtta Hanumanasana (Revolved Monkey Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1200,height:800/jDn65Tl2STkAFBWZp8bV\" alt=\"Hanumanasana Variation (Monkey Pose With Backbend Variation)\" title=\"Hanumanasana Variation (Monkey Pose With Backbend Variation)\" width=\"600\" height=\"350\"><p><em><strong>Hanumanasana Variation (Monkey Pose With Backbend Variation)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:667/LLIh0tiwTpqVVlj7N6Qm\" alt=\"Urdhva Prasarita Eka Padasana (Standing Split)\" title=\"Urdhva Prasarita Eka Padasana (Standing Split)\" width=\"600\" height=\"350\"><p><em><strong>Urdhva Prasarita Eka Padasana (Standing Split)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:512,height:463/7MAQfh8LTWy0Oq0nVz39\" alt=\"Hanumanasana Variation (Monkey Pose Aerial Variation)\" title=\"Hanumanasana Variation (Monkey Pose Aerial Variation)\" width=\"600\" height=\"350\"><p><em><strong>Hanumanasana Variation (Monkey Pose Aerial Variation)</strong></em></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Hanumanasana or Monkey Pose","breadcrumbName":"Hanumanasana "},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":592,"UUID":"ac287306-0687-461b-b640-941934c74cf7","TagID":278,"Question":" What is Hanumanasana good for?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Hanumanasana is good for opening </span>your<span style=\"color: rgb(14, 16, 26);\"> glutes, activating blood circulation in </span>your<span style=\"color: rgb(14, 16, 26);\"> legs and spine while massaging your abdominal organs, and enhancing the functioning of your reproductive organs.&nbsp;&nbsp;</span></p><p><br></p><p><br></p>","Position":1,"CreatedDate":"2023-04-14 04:42:52","ModifiedDate":"2023-04-14 04:42:52","Tags":null},{"ID":593,"UUID":"ffbe41c2-af64-4b36-9e6c-2200eda8cd86","TagID":278,"Question":"Can beginners perform Hanumanasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Hanumanasana is an advanced lower body stretch that requires deep hip-opening capabilities. That’s why beginners should not dive straight into performing the Hanumanasana pose, but instead start by performing more warm-up glute activation poses or hip-opening yoga sequences to gain strength and flexibility for the main Monkey Pose. </span></p>","Position":2,"CreatedDate":"2023-04-14 04:43:24","ModifiedDate":"2023-04-14 04:43:24","Tags":null},{"ID":594,"UUID":"cfba41c1-7236-4c87-a81b-a1652ec4fe3b","TagID":278,"Question":"What are the different preparatory poses in Hanumanasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Paschimottanasana, Anjaneyasana, Eka Pada Rajakapotasana, Lizard Pose, Janu Sirsasana, and Ardha Hanumanasana are all recommended preparatory poses for Hanumanasana. Practicing these preparatory poses in sequences of 60 to 90 seconds each, will help open and activate your pelvic muscles for the primary pose.&nbsp;</span></p><p><br></p><p><br></p>","Position":3,"CreatedDate":"2023-04-14 04:43:55","ModifiedDate":"2023-04-14 04:43:55","Tags":null},{"ID":595,"UUID":"18b6acc0-7a1c-4705-8c2e-8439a00ec8f1","TagID":278,"Question":"What are the benefits of Hanumanasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The following are some benefits of the Hanumanasana pose:&nbsp;</span></p><p><br></p><ul><li>Tones the leg muscles.&nbsp;</li><li>Stretches the back muscles.&nbsp;</li><li>Activates the glutes, groin, and spine.&nbsp;</li><li>Stretches the inner thighs and hamstrings.&nbsp;</li><li>Stimulates the digestive and reproductive systems.&nbsp;</li><li>Improves posture to increase lower body mobility and flexibility.&nbsp;</li></ul><p><br></p>","Position":4,"CreatedDate":"2023-04-14 04:44:15","ModifiedDate":"2023-04-14 04:44:15","Tags":null},{"ID":596,"UUID":"62235922-972b-4cdf-b389-cf29f93c0bdb","TagID":278,"Question":"What are the different variations in the Hanumanasana pose?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Hanumanasana variations include beginner-friendly variations like Ardha-Hanumanasana or Half-Splits pose, along with some advanced variations like Hanumanasana with a forward bend. If you’re feeling strong in </span>your<span style=\"color: rgb(14, 16, 26);\"> spine and legs, try performing Hanumanasana with a backbend.&nbsp;</span></p><p><br></p><p><br></p>","Position":5,"CreatedDate":"2023-04-14 04:46:46","ModifiedDate":"2023-04-14 04:46:46","Tags":null},{"ID":597,"UUID":"5a274533-46d6-4e86-bc93-9582c7f31195","TagID":278,"Question":"What is Ardha Hanumanasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Ardha Hanumanasana or Half Monkey Pose is an easy variation of Monkey pose.&nbsp;</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">Start from Downward-Facing Dog and bring your left foot forward between </span>your<span style=\"color: rgb(14, 16, 26);\"> palms. Bend </span>your<span style=\"color: rgb(14, 16, 26);\"> extended leg behind you and place it on the floor. Now, sit back toward </span>your<span style=\"color: rgb(14, 16, 26);\"> right heel while extending </span>your<span style=\"color: rgb(14, 16, 26);\"> left leg straight in front of you. Elongate </span>your<span style=\"color: rgb(14, 16, 26);\"> torso over </span>your<span style=\"color: rgb(14, 16, 26);\"> left leg, touch your head to </span>your<span style=\"color: rgb(14, 16, 26);\"> knee, and feel the stretch in your pelvis, spine, and glutes.&nbsp;</span></p><p><br></p><p><br></p>","Position":6,"CreatedDate":"2023-04-14 04:47:06","ModifiedDate":"2023-04-14 04:47:06","Tags":null},{"ID":598,"UUID":"934460ff-7685-4aaf-911c-ad4cc676b979","TagID":278,"Question":"Who should not perform Hanumanasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">People of all ages can practice Monkey pose, but if you're facing the experiencing the following issues, you should temporarily avoid performing Hanumanasana:&nbsp;</span></p><p><br></p><ul><li>You have chronic back pain.&nbsp;</li><li>You are menstruating.&nbsp;</li><li>You’ve recently undergone surgery or you’re recovering from an injury.</li><li>You have inflammatory hip-joint arthritis or knee arthritis.&nbsp;</li></ul><p><br></p>","Position":7,"CreatedDate":"2023-04-14 04:47:30","ModifiedDate":"2023-04-14 04:47:30","Tags":null}],"yoga_details":{"ID":278,"UUID":"505a6e05-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Hanumanasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Hanumanasana","Description":"","Slug":"hanumanasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1681447224/asana/1_45.jpg","Tagline":"For lower body strength, flexibility, & lengthening, get into Hanumanasana. \n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Hanumanasana or Monkey Pose. 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Sitting for hours at a desk can also restrict the muscles along the backsides of your legs, and this kind of tension can cause stiffness and soreness, as well as numerous other issues. \n\\nLeft untreated, overly tight hamstrings can cause injury to your joints — especially your ankles, hips, and your knees. They can also affect your ability to play sports, and the simple act of walking can start to feel stiff and painful.\n\\nSymptoms of Tight Hamstrings\\n\n\\nTight hamstrings can lead to further imbalance in the body, manifesting as pain in your lower back and/or knees, a tight sciatica or IT band and pelvic problems. You may feel pain in one or both sides of your hips, and your stride may be uneven — which in turn affects your whole body.\\nIf you’re suffering from these kinds of symptoms, you can help relax your hamstring muscles and realign your body by practicing yoga. In fact, yoga for your hamstrings not only helps relieve some of that tension, but it also builds strength, improves mobility, and lowers inflammation.\n\\n\\nHow to Practice Yoga for Tight Hamstrings\\n\n\\nYou can relax and lengthen your hamstring muscles by practicing a few simple moves every day. You won’t see immediate changes overnight, but if you perform poses that stretch your hamstrings, glutes, calves, and connective tissue on a regular basis, you’ll find relief from pain and a better sense of balance throughout your body.\n\\nIt’s important to always warm up before practicing yoga to avoid injury and to allow for a deeper stretch. Avoid pushing yourself too deeply into a pose, and if you’re just starting out pay attention to how your body feels and remember to take it slowly. \n\\nDaily Yoga Sequence for Tight Hamstrings\\n\n\\nTry practicing this warm up and asana sequence on a regular basis to relax your hamstrings. Once you’ve mastered the basics, you can take your practice to the next level with even deeper postures for tight hamstrings.\n\\nWarm up Yoga Sequence for Tight Hamstrings\\n\n\\n1. Mountain Pose\\n\\n\\n\\nStart by warming up at the top of your mat, inhaling and standing tall in Mountain pose. Feel your hamstrings, calves, glutes, and quads energize as you stand rooted and firm on your mat.\\n\\n2. Standing Half-Forward Bend \\n\\n\\n\\nAs you exhale, bend forward from your waist while keeping your gaze straight ahead. Rest your hands on your thighs or the floor while you hold this pose for 30 to 60 seconds.\n\\n5 Yoga Poses for Tight Hamstrings\\n\n\\n1. Standing Forward Fold Pose\\n\\n\\n\\nFrom Standing Half-Forward Fold, allow your body to sink deeper into the stretch by letting your chest relax on your thighs and extending your arms down onto the mat. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\nThis stretch lengthens the muscles along the backsides of your legs and provides relief for lower back pain. Even though it’s a standing posture, Standing Forward Fold is incredibly relaxing and effective in calming your mind. \\n\\n2. Downward Facing Dog Pose\\n\\n\\n\\nYou can transition from Standing Forward Fold into Downward Facing dog by bending your knees, placing your palms firmly on your mat, and walking your feet backward. Keep your hips lifted so that your body resembles an inverted “V” shape. Press down through your heels and your hands so that you’re giving your hamstrings a deep stretch. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\nDownward Facing Dog activates your legs while stretching your glutes, hamstrings and calves. It also helps relieve lower back pain and builds strength in your shoulders.\\n \\n3. Triangle Pose\\n\\n \\nFrom Downward Facing Dog bend your right knee and bring your right foot up between your hands. Plant your feet and lift your body up, extending both arms out to your sides. Pivot your left foot so that it rests parallel with the edge of your mat. Balance your weight between your feet, keeping your legs engaged but with a soft bend in your knees. On your next exhale, hinge at your waist, bending to place your right hand on your right foot, ankle, or floor. Slowly rotate your torso and extend your back arm until both of your arms are positioned in a straight line. Hold for several breaths and repeat on the other side.\\nTriangle pose lengthens your hamstrings as well as the muscles along your entire side-body. This position also helps stretch and realign your pelvic muscles.\\n \\n4. Hand-To-Big-Toe Pose\\n\\n\\n\\nTransition by moving back to the top of your mat and standing in Mountain pose. Relax here for a moment while you find your balance. Gently shift your weight to your left foot and raise your right knee from the ground. With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest. Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths. To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale. Repeat on your left leg.\\nHand-To-Big-Toe not only stretches and lengthens your hamstrings, but it also realigns your pelvis and improves your balance and posture.\\n \\n5. Wide-Angle Forward Fold Pose\\n\\n\\n\\nTurn at the top of your mat and step your legs wide for Wide-Angle Forward Fold. Engage your quads while keeping your knees soft. Bend forward from your waist and rest the crown of your head on the floor. If you’re feeling stiff and unable to touch your head to the floor, try bending far enough to rest your forearms or hands on the floor. Breathe deeply into this pose and hold for 30-60 seconds.\\nWide-Angle Forward Fold relieves lower back pain while stretching your hamstrings and the sides of your legs. This pose also provides a deep hip stretch.\\n \\nMore Advanced Yoga Poses for Tight Hamstrings\\nReady to elevate your practice to a new level? Once you’ve begun the process of loosening your hamstrings with the above poses, try challenging yourself a little further with some of these more advanced poses:\\n \\n1. One-Legged Side Plank Pose \\n\\n\\n\\nGive yourself a deep hamstring stretch while developing strength and balance with this pose. From Plank position, rotate your right arm and body until you are balancing on your left hand the outer edge of your left foot. Bend your right knee, hold your big toe, and straighten your right leg. Repeat on the other side.\\n \\n2. Monkey Pose \\n\\n\\n\\nThis pose stretches your hamstrings and activates your inner thighs and glutes  from a seated position. From the Crescent Moon pose, extend one leg in front of you and the other behind you as far as you can, while raising your arms above your head. \\n \\n3. Firefly Pose\\n\\n\\n\\nFirefly requires advanced-level abdominal and upper body strength. Planting your hands on your mat, bend your knees and rest your thighs on the backs of your arms. From this position, wrap your legs in front and extend your feet outward.","html":"<p>You don’t have to be a runner, skier, cyclist, dancer, or a climber to know the feeling of tight hamstrings. Sitting for hours at a desk can also restrict the muscles along the backsides of your legs, and this kind of tension can cause stiffness and soreness, as well as numerous other issues. <br></p><p>Left untreated, overly tight hamstrings can cause injury to your joints — especially your ankles, hips, and your knees. They can also affect your ability to play sports, and the simple act of walking can start to feel stiff and painful.<br></p><h2><strong>Symptoms of Tight Hamstrings</strong><br></h2><p>Tight hamstrings can lead to further imbalance in the body, manifesting as pain in your lower back and/or knees, a tight sciatica or IT band and pelvic problems. You may feel pain in one or both sides of your hips, and your stride may be uneven — which in turn affects your whole body.</p><p>If you’re suffering from these kinds of symptoms, you can help relax your hamstring muscles and realign your body by practicing yoga. In fact, yoga for your hamstrings not only helps relieve some of that tension, but it also builds strength, improves mobility, and lowers inflammation.<br></p><p></p><h2><strong>How to Practice Yoga for Tight Hamstrings</strong><br></h2><p>You can relax and lengthen your hamstring muscles by practicing a few simple moves every day. You won’t see immediate changes overnight, but if you perform poses that stretch your hamstrings, glutes, calves, and connective tissue on a regular basis, you’ll find relief from pain and a better sense of balance throughout your body.<br></p><p>It’s important to always warm up before practicing yoga to avoid injury and to allow for a deeper stretch. Avoid pushing yourself too deeply into a pose, and if you’re just starting out pay attention to how your body feels and remember to take it slowly. <br></p><h3><strong>Daily Yoga Sequence for Tight Hamstrings</strong><br></h3><p>Try practicing this warm up and asana sequence on a regular basis to relax your hamstrings. Once you’ve mastered the basics, you can take your practice to the next level with even deeper postures for tight hamstrings.<br></p><h3><strong>Warm up Yoga Sequence for Tight Hamstrings</strong><br></h3><h4><strong>1. Mountain Pose</strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/urtde5VZTUBl7ZLi67iy\" alt=\"Mountain Pose\" title=\"moutain.jpg\" width=\"7008\" height=\"4672\" /><p></p><p>Start by warming up at the top of your mat, inhaling and standing tall in Mountain pose. Feel your hamstrings, calves, glutes, and quads energize as you stand rooted and firm on your mat.</p><p></p><h4><strong>2. Standing Half-Forward Bend </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/ZD3WiO8sTJSMEWyMc2q1\" alt=\"Standing Half-Forward Bend \" title=\"Adho Mukha Svanasana (Downward Dog).jpg\" width=\"3504\" height=\"2336\" /><p></p><p>As you exhale, bend forward from your waist while keeping your gaze straight ahead. Rest your hands on your thighs or the floor while you hold this pose for 30 to 60 seconds.<br></p><h2><strong>5 Yoga Poses for Tight Hamstrings</strong></h2><h2><br></h2><h3><strong>1. Standing Forward Fold Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/4sYqYA4oR5ehbMHSRDkg\" alt=\"Standing Forward Fold Pose\" title=\"1. Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>From Standing Half-Forward Fold, allow your body to sink deeper into the stretch by letting your chest relax on your thighs and extending your arms down onto the mat. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p>This stretch lengthens the muscles along the backsides of your legs and provides relief for lower back pain. Even though it’s a standing posture, Standing Forward Fold is incredibly relaxing and effective in calming your mind. </p><p></p><h3><strong>2. Downward Facing Dog Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/vFYqqxJNTCcv4HksemAh\" alt=\"Downward Facing Dog Pose\" title=\"2. Down Facing Dog.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>You can transition from Standing Forward Fold into Downward Facing dog by bending your knees, placing your palms firmly on your mat, and walking your feet backward. Keep your hips lifted so that your body resembles an inverted “V” shape. Press down through your heels and your hands so that you’re giving your hamstrings a deep stretch. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p>Downward Facing Dog activates your legs while stretching your glutes, hamstrings and calves. It also helps relieve lower back pain and builds strength in your shoulders.</p><p> </p><h3><strong>3. Triangle Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/u6K4sHQpQsubD0EYzQty\" alt=\"Triangle Pose\" title=\"3. Triange Pose.JPG\" width=\"6000\" height=\"4000\" /><h4><strong> </strong></h4><p>From Downward Facing Dog bend your right knee and bring your right foot up between your hands. Plant your feet and lift your body up, extending both arms out to your sides. Pivot your left foot so that it rests parallel with the edge of your mat. Balance your weight between your feet, keeping your legs engaged but with a soft bend in your knees. On your next exhale, hinge at your waist, bending to place your right hand on your right foot, ankle, or floor. Slowly rotate your torso and extend your back arm until both of your arms are positioned in a straight line. Hold for several breaths and repeat on the other side.</p><p>Triangle pose lengthens your hamstrings as well as the muscles along your entire side-body. This position also helps stretch and realign your pelvic muscles.</p><p> </p><h3><strong>4. Hand-To-Big-Toe Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/5JexdA25RKGMJU5YEk9w\" alt=\"Hand-To-Big-Toe Pose\" title=\"4. Hand to Big Toe.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>Transition by moving back to the top of your mat and standing in Mountain pose. Relax here for a moment while you find your balance. Gently shift your weight to your left foot and raise your right knee from the ground. With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest. Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths. To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale. Repeat on your left leg.</p><p>Hand-To-Big-Toe not only stretches and lengthens your hamstrings, but it also realigns your pelvis and improves your balance and posture.</p><p> </p><h3><strong>5. Wide-Angle Forward Fold Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:3055/IhGdG6wSlCjS1OSL8EMO\" alt=\"Wide-Angle Forward Fold Pose\" title=\"5. Wide Angled Forward Fold.JPG\" width=\"6000\" height=\"3055\" /><p></p><p>Turn at the top of your mat and step your legs wide for Wide-Angle Forward Fold. Engage your quads while keeping your knees soft. Bend forward from your waist and rest the crown of your head on the floor. If you’re feeling stiff and unable to touch your head to the floor, try bending far enough to rest your forearms or hands on the floor. Breathe deeply into this pose and hold for 30-60 seconds.</p><p>Wide-Angle Forward Fold relieves lower back pain while stretching your hamstrings and the sides of your legs. This pose also provides a deep hip stretch.</p><p> </p><h3><strong>More Advanced Yoga Poses for Tight Hamstrings</strong></h3><p>Ready to elevate your practice to a new level? Once you’ve begun the process of loosening your hamstrings with the above poses, try challenging yourself a little further with some of these more advanced poses:</p><p> </p><h4><strong>1. One-Legged Side Plank Pose </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Yx4E6XpGTg3xXKy8KrnX\" alt=\"One-Legged Side Plank Pose \" title=\"6. One Legged Side Plank Pose.jpg\" width=\"7008\" height=\"4672\" /><p></p><p>Give yourself a deep hamstring stretch while developing strength and balance with this pose. From Plank position, rotate your right arm and body until you are balancing on your left hand the outer edge of your left foot. Bend your right knee, hold your big toe, and straighten your right leg. Repeat on the other side.</p><p> </p><h4><strong>2. Monkey Pose </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:3241/q856ZZjR0SZICuKrP2Tg\" alt=\"Monkey Pose\" title=\"7. Monkey Pose.JPG\" width=\"6000\" height=\"3241\" /><p></p><p>This pose stretches your hamstrings and activates your inner thighs and glutes  from a seated position. From the Crescent Moon pose, extend one leg in front of you and the other behind you as far as you can, while raising your arms above your head. </p><p> </p><h4><strong>3. Firefly Pose</strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/JMGKeS4ZQIiEyJj6N6cZ\" alt=\"Firefly Pose\" title=\"8. Firefly Pose.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>Firefly requires advanced-level abdominal and upper body strength. Planting your hands on your mat, bend your knees and rest your thighs on the backs of your arms. From this position, wrap your legs in front and extend your feet outward.</p>"},"category":[]}]}],"workshop":[],"slug_name":"hanumanasana","asana_navigation":[{"link":"#main-title","section":"Hanumanasana (Monkey Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Hanumanasana (Monkey Pose)"},{"link":"#how-to-practice","section":"Hanumanasana (Monkey Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Hanumanasana (Monkey Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Hanumanasana (Monkey Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":" What is Hanumanasana good for?\n","acceptedAnswer":{"@type":"Answer","text":"Hanumanasana is good for opening your glutes, activating blood circulation in your legs and spine while massaging your abdominal organs, and enhancing the functioning of your reproductive organs.&nbsp;&nbsp;"}},{"@type":"Question","name":"Can beginners perform Hanumanasana?\n","acceptedAnswer":{"@type":"Answer","text":"Hanumanasana is an advanced lower body stretch that requires deep hip-opening capabilities. That’s why beginners should not dive straight into performing the Hanumanasana pose, but instead start by performing more warm-up glute activation poses or hip-opening yoga sequences to gain strength and flexibility for the main Monkey Pose. "}},{"@type":"Question","name":"What are the different preparatory poses in Hanumanasana?\n","acceptedAnswer":{"@type":"Answer","text":"Paschimottanasana, Anjaneyasana, Eka Pada Rajakapotasana, Lizard Pose, Janu Sirsasana, and Ardha Hanumanasana are all recommended preparatory poses for Hanumanasana. Practicing these preparatory poses in sequences of 60 to 90 seconds each, will help open and activate your pelvic muscles for the primary pose.&nbsp;"}},{"@type":"Question","name":"What are the benefits of Hanumanasana?\n","acceptedAnswer":{"@type":"Answer","text":"The following are some benefits of the Hanumanasana pose:&nbsp;Tones the leg muscles.&nbsp;Stretches the back muscles.&nbsp;Activates the glutes, groin, and spine.&nbsp;Stretches the inner thighs and hamstrings.&nbsp;Stimulates the digestive and reproductive systems.&nbsp;Improves posture to increase lower body mobility and flexibility.&nbsp;"}},{"@type":"Question","name":"What are the different variations in the Hanumanasana pose?","acceptedAnswer":{"@type":"Answer","text":"Hanumanasana variations include beginner-friendly variations like Ardha-Hanumanasana or Half-Splits pose, along with some advanced variations like Hanumanasana with a forward bend. If you’re feeling strong in your spine and legs, try performing Hanumanasana with a backbend.&nbsp;"}},{"@type":"Question","name":"What is Ardha Hanumanasana?\n","acceptedAnswer":{"@type":"Answer","text":"Ardha Hanumanasana or Half Monkey Pose is an easy variation of Monkey pose.&nbsp;Start from Downward-Facing Dog and bring your left foot forward between your palms. Bend your extended leg behind you and place it on the floor. Now, sit back toward your right heel while extending your left leg straight in front of you. Elongate your torso over your left leg, touch your head to your knee, and feel the stretch in your pelvis, spine, and glutes.&nbsp;"}},{"@type":"Question","name":"Who should not perform Hanumanasana?\n","acceptedAnswer":{"@type":"Answer","text":"People of all ages can practice Monkey pose, but if you're facing the experiencing the following issues, you should temporarily avoid performing Hanumanasana:&nbsp;You have chronic back pain.&nbsp;You are menstruating.&nbsp;You’ve recently undergone surgery or you’re recovering from an injury.You have inflammatory hip-joint arthritis or knee arthritis.&nbsp;"}}],"show_looking_for_practice_for_gc":true,"show_looking_for_practice_for_teacher":true,"show_looking_for_practice_for_wc":true,"reviews_and_ratings":[{"session_details":{"id":1279833,"SessionMergedOriginalSessionUUID":"","Type":"","Status":null,"StartTime":"2022-11-15 01:30:00","EndTime":null,"ActualStartTime":"0001-01-01 00:00:00","WaitingTimeLimit":null,"LikeToDoMore":0,"VideoRecordingStatus":"","ReplayUrl":"","Transcript":"","AudioReplayUrl":null,"AudioTranscriptReplayUrl":null,"SpeakerViewReplayUrl":null,"IpAddress":"","City":"","State":"","Country":"","Lat":0,"Long":0,"Zipcode":"","UserAgent":"","StudentID":0,"StudentUUID":"04791c9e-bd1b-451c-90e2-220522f87e1f","DeviceStudent":"","Goals":null,"StudentNotes":null,"StudentAppPlatform":null,"StudentDeviceType":null,"StudentUniqueDeviceID":null,"StudentJoined":0,"HideReplayFromStudent":0,"RatingOnTime":null,"RatingIP":"","IsRatingEmailSent":0,"Sent321StarFeedbackFollowUpEmail":0,"StudentRating":5,"StudentRatingReason":"","StudentReview":"Great! 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