The pose is named because of a figure in the Hindu mythology. This figure took a bold step and did Monkey pose. If you can’t go all in at first like the figure, keep practicing and you will.



Name in Sanskrit: Hanumanasana

Difficulty: Easy


  • This pose will stretch your hamstrings, the thighs and the groins
  • It invigorates the organs in your abdomen.


Those who have hamstring or groin injuries should avoid the pose.




Start by kneeling over the floor. After that, take your right foot to the front for about a foot forward to the left knee. Roll the right thigh to the exterior. Keep lifting the inside sole from the mat on the floor while you rest your foot over the exterior heel. 


Breathe out and tilt your body to the front while pushing the fingertips over the floor. Gently, move the left knee to the back. Keep the knee straight and your right thigh to the floor. Don’t continue to straighten your back knee at the period before the limit of your body stretch is reached.  


After this, continue to push your right heel from your body. Remember you begin this pose with a strong the exterior rotation of your front leg. Now slowly, face your leg inside as it straights to move your kneecap to the ceiling.

When the front of the leg is straight, continue pushing your left knee to the back. Cautiously, bring the front of your left thigh while the back of your right leg (also base around your pelvis) over the floor. Ensure the center of your right knee faces straight up to the ceiling. 


Endeavour that your back leg straights out of your hip. This must not be angled to an extent beyond the side. The center of the back of your kneecap should be pressing straight over the floor. Ensure your front leg is busy while you extend along the heel.

All this the ball of your foot is lifting up to the ceiling. Move your hands to the Anjali Mudra also called the Salutation Seal. Alternatively, extend you arms straight up to the ceiling. 


Wait in this pose for about 30 seconds up to one minute. Releasing your body, push the hands over the floor and face your front leg a bit slightly.

Gently, bring back your back knee and your front heel each to their original position. After that, bring the legs back and do the same for the similar time frame.

How to do the Monkey Pose (Hanumanasana)


Extend the length of your spine and torso. Push your back foot strongly to the floor. From the pressure, push your scapulas strongly over your back.


As beginner, it might be difficult to move your pelvis and legs to the floor. This is dues to the back of your legs being tight. It could also be that the front of your front groins is too tight. While in the beginning state of your leg, use a thick support or bolster under your pelvis.


With a partner, you will make a lift along the arms in a completed pose. Start with Hanumanasana while your arm is raised. Your partner should stand behind and straddle your pelvis. Let her push her hands over your exterior upper hands while scrubbing through the arms to the hands.

Push out against the resistance of the partner and bring down the side of he ribs down from your arms while the long axis is parallel to your inside legs. Keep your legs straight and gently bring your pelvis low on the bolster. Does the bolster feel small? Use a thicker folded blanket.


Start the variation from the fourth step above. Tilt your body to a front bend on your front leg while holding your foot using your hands. Stay in the pose for  10 – 15 seconds. After that, breathe out.

Jennie Malt, a certified Yin Yoga teacher residing in Canada, has been on a remarkable journey of discovery and transformation through the practice of yoga.

Her path, though not one of fame and influence, is a testament to the profound effects of dedication and the capacity of yoga to inspire and uplift.