Hanumanasana: The Pose of Power and Flexibility

Hari Om!
A warm and smiling welcome to all of you.
As it is said — “There is nothing without a smile,”
So, keep smiling and stay healthy!

Welcome to our program “A Step from Health to Bliss.”
Today, let us explore an advanced and empowering yoga posture — Hanumanasana (Monkey Pose).

✨ Introduction to Hanumanasana

• This is an advanced level yoga pose.
• It enhances strength in the legs, increases flexibility in muscles, and is especially beneficial for the pelvic region.
• It activates energy flow and helps develop physical and emotional balance.

🧘 How to Perform Hanumanasana

1. Start by standing straight and opening your legs as wide as comfortable.
2. Turn your body to the right, with both hands placed beside your thighs.
3. Rotate your right foot 90° outward, and stretch the left foot straight behind.
4. Gradually begin splitting the legs, without forcing or rushing.
5. Keep the back leg straight and move it as far back as possible.
6. Bring the front leg forward and keep the toes pointing straight up.
7. Gently lower your hips so that the thighs come close to the floor.
8. Hold this pose for 1 to 2 minutes.
9. Slowly come back to the starting position.
10. Repeat the same steps by bringing the left leg forward and the right leg back.

🌀 Precautions & Practice Tips

• Be patient — do what is comfortable.
• Stop where your flexibility allows, and hold for 1–2 minutes.
• Make sure to practice equally on both sides.
• With regular practice, you will notice weekly improvement in flexibility.
• Just 10 minutes daily practice can help you master this pose in 3 to 4 months.

🔄 Supporting Practice for Better Results

1. Sit in Dandasana (Staff Pose) with both legs stretched forward.
2. Open the legs sideways as wide as possible.
3. Keep your spine straight and try to bend forward – hold for 1 minute.
4. Now turn your body right and attempt Hanumanasana – hold for 1 minute.
5. Then move your body to the left side and repeat Hanumanasana.
6. Do this sequence 3 times on each side.
7. Finally, bend forward and hold for 1 minute, then relax.

🌟 Benefits of Hanumanasana

• Great for pelvic health.
• Enhances leg muscle flexibility and strength.
• Strengthens the spine and opens the chest.
• Improves mental clarity, patience, and concentration.

🙏 The Spirit of Practice and Surrender

Yoga is not only a physical practice, but also a journey of the mind and soul.
With patience, dedication, and consistency, every posture becomes attainable.
Understand your body’s limits, honor them, and gently expand them day by day.

Dear Friends,
We offer you our heartfelt salutations.
May you always stay happy, healthy, and blissful.
Stay connected with us and continue to enrich your life through the power of yoga.

With love and blessings,
Yogacharya Dhakaram
Founder – YogaPeace Sansthan