Monkey Pose / Splits Pose (Hanumanasana)

Interesting Fact

Hanumanasana, also known as Monkey Pose or Splits Pose, is named after the Hindu deity Hanuman, who is celebrated for his incredible leaps. This pose symbolizes his legendary leap from India to Sri Lanka in the epic Ramayana, embodying strength, devotion, and the ability to overcome obstacles.

Benefits

• Physical Benefits:
  • Stretches the hamstrings, hip flexors, and quadriceps.
  • Strengthens the core muscles.
  • Enhances flexibility and mobility in the hips.
  • Improves balance and alignment.
• Energetic Benefits:
  • Opens the hips, which are believed to store emotional tension.
  • Stimulates the root chakra (Muladhara) and sacral chakra (Svadhisthana), promoting grounding and creativity.
• Mental Benefits:
  • Encourages perseverance and patience.
  • Fosters a sense of accomplishment and confidence.

Contraindications

• Hamstring, groin, or low back injuries.
• Recent surgeries on the hips, legs, or abdomen.
• Pregnant women and those during their menstrual cycle should avoid this pose.

Practice Guide

Preparatory Poses

1. Low Lunge (Anjaneyasana): Stretches the hip flexors.
2. Pigeon Pose (Eka Pada Rajakapotasana): Opens the hips.
3. Standing Forward Bend (Uttanasana): Stretches the hamstrings.
4. Warrior I (Virabhadrasana I): Builds leg strength and stretches the hip flexors.
5. Half Split (Ardha Hanumanasana): Prepares the body for the full split.

Performing Hanumanasana

1. Starting Position: Begin in a kneeling position.
2. Front Leg: Extend your right leg forward, keeping the foot flexed.
3. Back Leg: Slowly slide your left leg back, ensuring the knee and top of the foot are on the ground.
4. Alignment: Keep your hips squared to the front. Use blocks under your hands for support if needed.
5. Depth: Gradually lower your pelvis towards the floor, maintaining a straight spine.
6. Dristi (Gaze): Focus your gaze forward or slightly upward.
7. Bandhas: Engage Mula Bandha (root lock) to stabilize the pose.
8. Mudras: Place your hands in Anjali Mudra (prayer position) at your heart or extend them overhead for a deeper stretch.

Exiting the Pose

1. Release: Gently press your hands into the floor or blocks.
2. Front Leg: Slowly bend the front knee and slide the back leg forward.
3. Return: Come back to a kneeling position and repeat on the other side.

Counter Poses

1. Child’s Pose (Balasana): Stretches the back and relaxes the hips.
2. Downward Facing Dog (Adho Mukha Svanasana): Lengthens the spine and releases tension in the legs.

Pro Tips

• Warm up thoroughly before attempting Hanumanasana to prevent injury.
• Use props like blocks and blankets to support your body as you ease into the pose.
• Practice patience and consistency; flexibility will improve over time.
• Focus on your breath to help relax and deepen the stretch.