Hanumanasana - Monkey Yoga Pose

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Devotion does not leap out of readiness — it leaps out of love.

Hanumanasana — Monkey Pose (Full Splits) — is a advanced-level yoga posture that is the full front splits of yoga, honouring the legendary leap of Hanuman — the devoted monkey god — across the ocean to Lanka, embodying devotion, courage, and extraordinary strength.

Hanumanasana is simultaneously one of the most iconic and demanding yoga poses: a complete lengthening of the hip flexors in the front and the hamstrings and glutes of the back leg. The pose is not achieved through force but through consistent, patient practice over months or years. Its connection to Hanuman makes it a pose of devotion — approached not with ego but with surrender to the practice itself.

How to Practise Hanumanasana: Step-by-Step Guide

Begin in a low lunge (Anjaneyasana) with the right foot forward. Follow these steps with mindful breath:

• From a low lunge, bring both hands to blocks placed on either side of the front foot.
• Slowly begin to slide the front foot forward and the back knee backward along the mat.
• Use blocks (at any height) under the hands to control the descent and protect the hips.
• Keep both hips squaring toward the front and press down through the back thigh.
• As you approach the floor, flex the front foot to protect the hamstring.
• If the pelvis reaches the floor, lift the arms overhead into a devotional Anjali Mudra.
• Hold for 5–10 breaths, breathing deeply into the stretch.
• Press into the hands to exit, returning to a low lunge before switching sides.

Physical Benefits of Hanumanasana

• Creates the maximum possible length in the hip flexors of the rear leg.
• Provides deep hamstring and inner groin stretch on the front leg.
• Opens the chest and lifts the heart when the arms are raised overhead.
• Builds extraordinary hip mobility that improves all forward folds, backbends, and standing balances.
• Strengthens the stabilising muscles of the core and pelvis.

Mental & Emotional Benefits

• Named after Hanuman's legendary devotional leap — the pose is an act of faith, patience, and dedication.
• Teaches that extraordinary results emerge from consistent, humble practice.
• The intensity of the stretch develops equanimity — the ability to breathe through challenge.
• Activates the Svadhisthana (Sacral) Chakra — invoking creative power, vitality, and fluid grace.

Energetic Benefits: 🟠 Svadhisthana (Sacral) Chakra

Hanumanasana is closely associated with the Svadhisthana (Sacral) Chakra, the energy centre governing creativity, fluid movement, and emotional well-being. Regular practice activates and balances this chakra, bringing its qualities more fully into daily life. To deepen your understanding of this chakra and its influence on your wellbeing, explore our beautiful Svadhisthana Poster — a visual anchor for meditation and a reminder of the energy you are cultivating through your practice.

For the complete chakra map and a guide to balancing all seven energy centres, see our Yoga Asanas for the 7 Chakras guide and our Complete 7-Chakra Interactive Chart.

Modifications & Variations

• Use three or four blocks (or a bolster) under the pelvis to practise safely before full flexibility arrives.
• Practise Ardha Hanumanasana (half splits / forward fold from a lunge) as a progression.
• Strap around the front thigh and back foot to engage the muscles safely during the stretch.
• Work near a wall so the back foot can press against it for stability.

Contraindications & Safety Guidelines

• Never force the pelvis to the floor — risk of hamstring avulsion injury is real.
• Hamstring tears or strains: avoid or work at a very high block height.
• Groin injuries: complete rest followed by gradual, supported progression.
• Not suitable for those with sacroiliac joint instability without skilled guidance.

Science & Research

Longitudinal studies on stretching protocols confirm that sustained passive stretching (as used in Hanumanasana preparation) produces structural changes in the muscle-tendon unit over 4–12 weeks. Research on hip flexor length specifically links chronic psoas tightness to lumbar hyperlordosis and lower-back pain, which Hanumanasana directly addresses.

Related Poses & Practice Resources

Deepen your practice with these related resources: Anjaneyasana (Low Lunge) | Pigeon Pose | Baddha Konasana | Uttanasana (Forward Fold)

Support your yoga practice with our Mega Bundle Chakra Harmony Collection — all 7 chakra posters and guides in one beautiful set — and our Seven Chakra Affirmation Pack to reinforce the energetic shifts your practice creates.

Frequently Asked Questions

How long does it take to achieve full splits in yoga?

Timelines vary widely — from 3 months for very flexible practitioners to 2+ years for those with tighter connective tissue. Consistency, patience, and quality preparation are more important than speed.

Should I warm up before Hanumanasana?

Yes — always. Spend at least 20–30 minutes warming up the hamstrings, hip flexors, and groin before attempting splits.

Is it normal to feel the stretch in the front of the back thigh?

Yes — this is the hip flexor (psoas, rectus femoris) of the rear leg stretching. It is a normal and healthy sensation in this pose.

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Like Hanuman's leap across the sea, your greatest stretches come when you stop counting the distance.