Hanuman Asana – The Monkey God’s Posture | Yoga India Foundation

November 28, 20171

Hanuman Asana – The Monkey God’s Posture

Hanuman Asana is one of the most difficult postures in yoga. It is categorised as an advanced asana that requires patience, continuous practise and extreme flexibility.

The words Hanuman Asana come from the Sanskrit. Hanuman is the name of the Monkey God in India. Asana means posture.

In our weekly asana tutorial, we share the step by step instructions and later explain about the benefits and contraindications.

Remember to warm up your body properly before attempting Hanuman Asana.

Place two bolsters on each side next to you.

Step 1:

Sit in Vajrasana. Lift your buttocks up and bring you right foot the the front of the mat. Support your hands next to your front foot.

Step 2:

Push your hips down. Now support your hands/elbows on your bolster right next to you. If you don’t have bolsters, you can use blocks as well.

Step 3:

Walk forward with you right foot. Bring your left foot futher behind while supporting your hands /elbows on our bolsters.

Step 4:

In the final position, make sure your legs, calves and right buttock attach to the mat.

Your hips should face forwards. They should be in one line.

Adjust your hips and look forward.

Step 5:

Raise your arms up and make namaste (pranam mudra) above your head while straightening your spine.



  • Increases the flexibility of your hamstrings, pelvis, hips and thighs
  • Good to milden sciatica
  • Stretches and strengthens the groin region
  • Stimulates the reproductive system
  • Tones the digestive system
  • Helps to release tension
  • Stretches the back muscles and balances the nervous system


You should avoid this posture if you have any serious hamstring or groin injuries.


Remeber that this asana takes time to be mastered completely. Don’t force yourself too much. Practise regularly with good care and warm-up.

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One comment

  • Sanjay Shivaji Salunke

    December 21, 2017 at 1:18 pm


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