Monkeying Around: The Physical and Mental Benefits of Hanuman Pose

Hanumanasana is derived from the Sanskrit words Hanuman means – a divine Individual and state of Consciousness in the Hinduism Culture called Hanuman and asana means Pose. Hanuman Pose gives flexibility of body, boundless vitality, determined will power, and dynamic concentration of mind.

Hanuman is the famous monkey king of the Ramayana. Those who have read the epic might be familiar with the loyalty, strength and great powers of the monkey god. They are legendary playful, humorous, and mischievous behavioral antic being. Monkeys are also fierce when it comes to protecting the troop and are skilled in the art of displaying affection. They also bring Power and Grace, and of Curiosity and Energy. Let’s find out what the Hanumanasana could do to our body, mind and energy.

Powers Of Hanuman

Physical Powers

In a way this pose is a display of dedication to hanuman that was illustrated in the Ramayana epic as a very powerful and almost unconquerable foe when it comes to battle. Monkeys are powerful beasts that are energetic and carefree. The yogi could increase physical strength and stamina by performing this pose. The monkey also has a skill to sense disasters beforehand, baboons are among the most sensitive animals when it comes to reacting to seismic waves, their nervous systems, sense of smell and hearing etc., are built to pick up signs that come before a natural disaster.

Mental Powers

The mind would become lively and playful like that of a monkey, your thoughts might wander a little bit once you incorporate the hanuman asana into your yoga routine, but that only means that your creativity is beginning to spread its wings, or rather learn to sway. The power of monkeys is known for curiosity, creativity and light hearted mischief.

Psychic Powers

The yogi takes big steps towards being one with nature through the practice of this pose. It increases harmony, balance, inner purity, faith to acquire spiritual frequency and the ability to take giant leaps towards the great power to manifest. Hanuman endows us with the Self-Power through which we can realize our higher potential and accomplish what is magical. He grants us Fearlessness, Self-Confidence, Dedication, Daring and Boldness to attempt the impossible and succeed.

How To Do The Asana

Overview & Steps

• In Standing Position, bend your left knee and make it touch the floor, while simultaneously extending your right leg backyards and bending all five toes of the right leg inward.
• Exhale and bring your hands to fold above your head. You are now in a half monkey pose or the Ardha hanuman asana.
• Now extend the left leg to bring your body to a forward split.
• Raise your arms again and join them above your head. Take deep breaths in the complete Hanuman Pose.

Safety & Precaution To Prevent Injuries

• Be sure to thoroughly warm up your legs and hips before practicing this Hanuman Pose.
• Take it slowly and be careful! Only come as deeply into the pose as it is comfortable. Forcing the pose can quickly lead to an injury, so take it easy and be patient.
• Keep your hips squared to the front.
• Keep your front kneecap facing up and your back kneecap pressing down.
• One must not try to perform the hanuman asana (हनुमान मुद्रा) split if the body sends signals to stop you.

Anatomy Of Hanumanasana

In this advanced pose, the forward-bending action in the front leg and pelvic half is countered by the backward-bending action in the back leg and pelvic half. The spine can then seek balance between those two opposing actions.

The two legs doing opposite actions means that the forward-bending and backward-bending actions are directed almost totally into the legs, making both aspects more intense.

With the effect of gravity, the weight of the body deepens the action. To do the pose safely, however, the body is not just passively releasing into gravity.

In this Hanuman Pose, many people let the back leg externally rotate to get it all the way down. Letting the back leg roll out puts twisting pressure into the lumbar spine and the SI joint of the back leg, not to mention a twisting pressure into the back knee. As a result, the groin can be over-mobilized. It takes a different kind of discipline to resist the impulse to go as low as possible and to use props (blocks and blankets) as necessary to maintain the integrity of the pose.

Preparatory And Follow Up Hanuman Pose

Preparatory Asana –

• Baddha Konasana
• Janu Sirsasana
• Paschimottanasana
• Prasarita Padottanasana
• Supta Virasana
• Supta Baddha Konasana
• Supta Padangusthasana
• Upavistha Konasana
• Urdhva Prasarita Padasana
• Uttanasana
• Virasana

Follow Up Asana – 

• Eka Pada Rajakapotasana
• Natarajasana
• Paschimottanasana
• Upavistha Konasana

Key Alignment Of Asana

Importance Of Breathing In Hanumanasana

You will know you’re doing this pose effectively when you can breathe freely. Until all the flexion, extension, and rotational forces have been neutralized and the spine can extend easily, the breathing tends to be difficult and rough. In order to achieve the flexibility and strength to perform this asana one must focus on rhythmic, deep & long breathing. This helps to supply the maximum amount of oxygenated blood to the streams to circulate all over the body. The use of props is highly recommended so that the asana can be done in a gradual way that doesn’t excessively disturb the rhythm of the breath.

Process Of Meditation In Hanumanasana

(Sthiram Sukham Asanam)

As we know Hanuman has the power of flying, this explains his speed of movement, his power to become as small or large as he likes, and his incredible strength. But there are many other yogic secrets hidden behind his symbolism.

In order to experience the above power within, one has to practice the visualization (Gradually shifting the awareness from mental and physical object to the visualization process) in the final pose, once this pose is achieved with perfection and ease. Through this the soul is placed in contact with the Universal Spirit. Through this practice of Universal visualization one can gradually lead back toward one’s original Source. 

Benefits Of Hanuman Pose (हनुमानासन के फायदे)

Physical Benefits

• Practicing this pose increases flexibility and muscular strength.
• The pose also helps stretch the main muscle groups of the body.
• The heart and lung function are improved, the endocrine system is purified and the pelvic bones are aptly aligned.
• With regular practice of this asana the function of kidneys are improved.
• Visceral organs and the liver could also benefit from this asana.
• It prepares the reproductive system and helps to prepare the women for childbirth.

Psychological Benefits

• Performing this asana cultivates Patience, Willpower and Self-Confidence. The practitioner becomes more aware of the harmony between body, mind and emotions. It boosts up the positive qualities within such as creativity, faith, vitality, courage and motivation etc.
• Stress and anxiety is also relieved through the Hanumanasana. Depression, fear and other negative emotions are destroyed with the help of this pose.

Mystical Benefits

The mystical benefits of the Hanumanasana are numerous. It awakens our inner nature as a portion of cosmic awareness. Each one of us has the power of the entire universe within us, this is what we could experience with regular practice of this asana. This asana helps us to identify the true wisdom in our life which is removing ignorance. This asana gives the ability to know the Reality of Illusion, Motivation and Inspiration. 

Spiritual Benefits

Hanumanasana teaches us how to win the battles.This pose makes us strong and confident, physically as well as mentally, which are the prime requirements of it. Hanuman’s whole life was for others, for serving his masters and people in society who were in trouble. This quality is necessary  for us to adopt in today’s world. People walk on the path of humanity, serve others selflessly. To do this one acquires the courage, determination and strong will power from this asana.  

Contra Indications

• People with Groin or femur injuries and Lower back injuries must avoid this practice.
• Pregnant women should not practice this asana as it could over strain the ovaries.

Conclusion

Explore the physical and mental benefits of Hanuman Pose. Elevate your practice at our Yoga School in serene Rishikesh, offering immersive 200 Hour and 300 Hour Yoga Teacher Training. Immerse yourself in the transformative journey of Hanuman Pose during your Yoga Teacher Training in Rishikesh, fostering strength and flexibility.

Incorporating this pose into your practice can lead to significant improvements in overall well-being. For those interested in deepening their yoga journey, consider enrolling in a yoga teacher training program. Rishikul Yogshala, a leading Yoga school in Rishikesh, offers comprehensive courses like the 100 Hour Yoga Teacher Training In Rishikesh, 200 Hour Yoga Teacher Training In Rishikesh, 300 Hour Yoga Teacher Training In Rishikesh, and 500 Hour Yoga Teacher Training Rishikesh. These programs are designed to help you master your practice and share the transformative power of yoga with others.  

FAQs : The Physical and Mental Benefits of Hanuman Pose

What are the hanumanasana benefits?
Answer: Hanumanasana benefits include increased flexibility in the hamstrings and hips, improved balance, and enhanced mental focus. This pose also strengthens the legs and can alleviate sciatica pain by stretching the hip flexors and groin muscles.

What are the hanumanasana spiritual benefits?
Answer: Hanumanasana spiritual benefits include fostering courage and devotion, aligning with the qualities of Lord Hanuman, and aiding in overcoming obstacles. The pose enhances focus and determination.

What are the ardha hanumanasana benefits?
Answer: Ardha Hanumanasana benefits include improved flexibility in the hamstrings, relief from lower back pain, and enhanced stability and balance. It prepares the body for the full split by gradually opening the hips and legs.