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Other Names

Monkey Pose, Split Posture, Hanumana Asana, Hanooman Asan, Hanumaan


A powerful monkey cheif (Lord Hanuman) of extraordinary strength and prowess, whose exploits are celebrated in the epic Ramayana. He was the son of Anjana and Vayu, the god of wind. This pose then, in which the legs are split forward and back, mimics Hanuman's famous leap from the southern tip of India to the island of Sri Lanka.

How to reach the stretch

  • Come into a kneeling position with the thighs perpendicular to the floor.
  • Bring the right leg straight out in front of you with the heel on the floor.
  • Begin to slide the right heel forward, keeping the right leg straight, until you have also brought the left leg as straight as possible extending behind you.
  • Keep the hips parallel and facing forward.
  • Hold the pose for 5-10 breaths and then repeat on the other side.

How to release the stretch

    To come out, bend the right leg and draw it back towards the body and relax.


  • Stretches the thighs, hamstrings, groins.
  • Stimulates the abdominal organs.
  • Tones leg muscles, keeping the legs in condition and if practiced regularly is recommended for runners and sprinters.
  • Relaxes and strengthens the abductor muscles of the thighs.
  • Helps to cure sciatica and other defects of the legs.


    Not for the persons who have groin or hamstring injuries.

Next: Hastapadasana

Overview Yoga Asana
Yoga Pranayama
Yoga Kriyas
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