Yoga Monkey Pose - Hanumanasana

About Yoga Monkey Pose

The yoga monkey pose is essentially a split with one leg extended forward and the other extended backwards. This intense stretch may be easy for the more flexible bodied individuals. However, most yoga followers will initially need to make use of yoga blocks, or folded yoga blankets underneath the legs to support the body as it attempts the monkey pose.

The yoga monkey pose should not be performed before the muscles have been warmed up via a few preparatory exercises. Yoga poses such as the Uttanasana and Virasana can be performed, or basic lunges and leg stretches can also be practiced to prepare the body for the monkey pose.

Step by Step Instructions

Do not practice this pose on a yoga mat. The bare floor is the perfect base for the yoga monkey pose.

1. Lower yourself into a kneeling position, in such a way that your thighs are positioned perpendicularly to the floor.
2. Shift the right leg out in front of you, keeping the heel pressed against the floor.
3. Now, slowly and gradually, slide your right heel forward until your right leg is straight. At this point, due to the sliding of the right leg, your left leg will also have extended backwards. Straighten out the left leg as much as possible. Both heels will be perpendicular to the floor.
4. Hold the pose for 30 seconds to a minute, or longer if you are able to.
5. Exit the pose by bending the right leg and pulling it back towards the body.
6. Repeat the pose by extending the left leg forward.

Health Benefits

Regularly practicing the yoga monkey pose yields the following benefits:

1. Stretches and strengthens the hamstrings.
2. Stretches and strengthens the thighs and groin.
3. Enhances the functioning of the abdominal organs.
4. Helps to calm the mind and the body by alleviating stress.

Things to Remember!

The monkey pose requires an intense stretching effort. If you are unable to push your legs to the floor, you may use yoga blocks or folded blankets to support your legs. Do not push yourself further if you experience discomfort or pain. Individuals with hamstring or groin injuries should refrain from attempting the yoga monkey pose.

References:
Yogajournal.com: Monkey Pose yogajournal.com/poses/874)
Yoga.about.com: Monkey Pose- Hanumanasana :yoga.about.com/od/yogaposes/a/hanumanasana.htm)
Womenshealthmag.com: Yoga monkey pose .womenshealthmag.com/yoga/monkey-pose)
Yoga-hint.com: Monkey Pose (Hanumanasana) yoga-hint.com/monkey-pose-hanumanasana)