Hanumanasana: 6 benefits of monkey pose and how to do it | XpertsReviews.com

Hanumanasana, also known as monkey pose, is named after the Hindu god Hanuman. The name “Hanumanasana” is derived from Hindu mythology and combines the words “Hanuman”, meaning monkey, and “asana”, meaning seat or posture. Monkey pose is also called split pose. This pose symbolizes strength, flexibility, immense prowess and confidence. This pose helps open the hips and stretch the muscles in the groin area and hamstrings. Here are the notable benefits of hanumanasana and how to do monkey pose.

What are the benefits of hanumanasana or monkey pose?

Here are some of the potential benefits of hanumanasana or monkey pose.

1. Improves muscle strength and flexibility

According to a study published in the International Journal of Environmental Research and Public Health, yoga has moderately positive effects on muscle strength, balance, mobility and flexibility of the lower body. The inclusion of Hanumanasana can help improve muscle strength, flexibility, agility and endurance. Agility refers to a muscle’s ability to quickly change position. Endurance refers to a muscle’s ability to contract against a force over time.

2. Helps maintain heart rate

Hanumanasana as part of a yoga routine can help regulate heart rate. However, more research is needed to determine whether Hanumanasana can help maintain heart rate. If you have an abnormal heart rate, you should immediately stop doing the pose and it is advisable to perform the pose under the supervision of a professional.

3. Improves mental health

If you’re looking for ways to reduce anxiety and stress, try incorporating monkey pose or hanumanasana into your fitness routine. This yoga pose helps calm your mind by reducing anxiety and keeping stress away. Overall, this yoga pose helps improve mental health. According to a study published in the International Journal of Academic Medicine and Pharmacy, including yoga in your daily routine helps reduce stress and improves your overall mental health.

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4. Helps balance the chakras

“On a spiritual level, hanumanasana opens the root chakra (Mooldhara) and the sacral or spleen chakra (Svadhisthana). The root chakra promotes personal growth, while the sacral chakra encourages focus, creativity and inner acceptance,” explains yoga expert Dr. Hansaji Jayadeva Yogendra.

5. Reduces the risk of heart disease

A high BMI (body mass index) can pose a risk to the heart and disrupt its functioning. BMI is a measure of body fat based on height and weight. A yoga practice incorporating Hanumanasana may help reduce BMI and heart disease risk, according to a study published in the Journal of Dental and Medical Sciences. However, more research is needed to determine whether monkey pose can help with heart problems.

Read also: How to keep your heart and brain healthy? Check out these 5 yoga poses

6. Helps stimulate abdominal organs

“Practicing monkey pose regularly will not only help improve your digestion but will also promote healthy functioning of your reproductive organs. So if you’re looking to improve your overall health and well-being, adding Hanumanasana to your yoga routine can be beneficial,” says the expert.

How to do monkey pose or hanumanasana?

Here is a complete guide to performing monkey pose or hanumanasana, as explained by the expert.

Enter the pose

• Start on all fours in a tabletop position. Push your hips back and straighten your legs to come into adho mukha svanasana (downward dog pose).
• Engage your core, keep your back flat and press your heels toward the floor.
• Now lift one leg and walk it forward between your hands. Align your front knee directly over your ankle. Square your hips (having them square means they are in the same plane, both horizontally and vertically) and keep the back of your leg straight, pushing your heel toward the mat.
• Once comfortable in the lunge, hinge at your hips and lift your torso forward, reaching for your front foot or shin with both hands. Lengthen your spine and avoid hunching your back. If it’s difficult to reach your foot, hold it where you feel comfortable.
• Hold Hanumanasana for 30 seconds to 1 minute. Breathe deeply and slowly throughout the pose.
• Focus on the sensations in your body. If you feel any sharp pain, release the pose or come out of it completely.

Coming out of the pose

• Slowly return to the high lunge position.
• Step your foot back to meet your front foot, returning to downward-facing dog.
• Repeat the pose on the other side.

Things to keep in mind!

Maintaining good form is more important than performing a deep stretch. Keep your hips square and avoid bending your lower back.
If a full front lunge is too much, maintain the high lunge position and focus on lengthening your spine forward.

Are there any side effects of hanumanasana or monkey pose?

Hanumanasana is a difficult posture. Even though there are no direct side effects of this asana, it is best to approach it with patience and under the guidance of a professional who can ensure proper alignment and help you prevent injuries.