Learn how to do monkey pose (Hanumanasana)

Monkey Pose or Split is an advanced seated yoga pose that requires strength, flexibility, and stability in the hamstrings and quadriceps.

If you take a look at the image of the monkey pose, you will see that this move is very similar to gymnastics or cheerleading exercises. However, if you understand how to do it, you will see that although there are many similarities, this movement in yoga still has its own characteristics.

Monkey Pose is a difficult yoga split. This pose has the Sanskrit name Hanumanasana. The name is derived from the Hindu monkey god Hanuman. According to mythology, Hanuman had to rescue Sita, the wife of the god Rama. Sita was held captive on the island of Sri Lanka, so Hanuman had to make a very long jump across the strait separating the island from the mainland to be able to rescue Sita. Therefore, in practice, this pose will teach you a lot about faith, dedication, and patience.

Benefits of Monkey Pose

Monkey Pose stretches the hamstrings, groin, quadriceps, and hip flexors. In addition, if you love cardio exercises such as running, cycling, etc., this pose can also provide great support because this pose can help improve flexibility and flexibility for the body. Here are some other benefits of monkey pose:

  • Stretches and tones the muscles of the thighs, groin and hamstrings
  • Stimulates and improves the function of the reproductive and digestive organs
  • Increase hip flexibility
  • Stretching back muscles
  • Reduce stress

When you first start doing monkey pose, most of the weight will be on your front leg and you will try to straighten your leg. In addition, you can also pay attention to the front leg so much that you forget the back leg. However, it should be noted that this pose requires the front and back legs to be equally flexible. If the front leg requires flexibility in the hamstrings, the hip flexor should be extended in the back leg.

How to do the monkey move

Before doing the monkey move, you can warm up by doing a series of sun salutations or a light jog. Once you’ve warmed up, you can start doing the move by following these steps:

  • Kneel with thighs perpendicular to the floor, knees slightly apart
  • Bend forward slightly and touch your hands to the floor
  • Slowly move your right foot forward with your heel touching the floor until the whole foot touches the floor completely.
  • Keep right leg straight and slowly move left knee back until instep and knee touch the floor.
  • Keep hips forward
  • Raise your hands above your head and clasp them together. Squeeze your arms and slowly bend your back
  • Breathe deeply, hold for 30 to 60 seconds and then return to the starting position.
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Common errors when executing

In yoga, the process is more important than the result. Therefore, if you do a successful split but the foot on the mat is not straight, it is not considered a successful position conquer.

For this pose, the position of the hips is important. When performing, both points on the hips should be facing forward. The best way, you should still go to a yoga class or invite a private yoga teacher for guidance on how to perform the correct posture.

Variation of Monkey Pose

monkey pose

Use yoga bricks to support the monkey movement

  • Pay attention to the right technique from the beginning, this is the most important thing when starting to get used to the split
  • You can place a blanket under your front heel to make it easier to straighten your leg forward. Take it slow and steady, one step at a time, and stop when needed.
  • You can place an exercise block under each hand for support if you can’t fully straighten your back leg. Or you can also place a block of bricks at the bottom of the front foot.
  • If you’ve mastered it, you can do a more difficult variation by bending your back leg, reaching your arm over your head, and touching your leg.

Monkey Pose is a difficult yoga pose, it requires you to practice for a long time, so you need to be patient and use yoga tools to support when needed. In addition, you should avoid exercising if you have a groin injury. When practicing, it is necessary to pay attention to listen and stop at the right time to avoid injuring the body.

Reference source

How to Do Monkey Pose (Hanumanasana) in Yoga https://www.verywellfit.com/monkey-pos-hanumanasana-3567083 Accessed: 13/1/2021

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