Hanumanasana - Monkey Yoga Pose

Hanumanasana, the Monkey Pose, is the full front splits of yoga: one leg extends forward and the other extends back until both lie flat on the floor, with the pelvis square and the torso lifted. It is named for Hanuman, the devoted monkey deity of Indian epic tradition, remembered for a legendary leap across the ocean in service of a larger purpose. The pose asks for the same quality: patient, sustained effort rather than a single forced attempt.

Benefits of Hanumanasana

Hanumanasana creates the deepest available stretch through the hip flexors of the back leg and the hamstrings of the front leg. Because both directions are loaded at once, it reveals asymmetries between the two hips more clearly than almost any other posture, and over time it builds the mobility that supports easier forward folds, backbends, and standing balances.

The pose also asks something of the mind. Full splits rarely arrive quickly, and the practice of returning to the same shape, session after session, without forcing progress, is itself a form of training in patience. Many practitioners describe a settling, almost devotional quality to the pose once the body stops straining against its own limits.

Step-by-Step: How to Practise Hanumanasana

Step 1: Warm the hips thoroughly

Spend ten to fifteen minutes warming the hip flexors and hamstrings before attempting Hanumanasana: low lunges, Anjaneyasana, gentle hamstring stretches, and a few rounds of Sun Salutations are enough to prepare the tissue and reduce the risk of strain.

Step 2: Set up in a low lunge

From a low lunge with the right foot forward, place a block on each side of the front foot at a comfortable height. This keeps the torso lifted and gives the hands something reliable to press into as the legs begin to slide.

Step 3: Slide the legs apart slowly

Keeping both hips squared toward the front of the mat, slide the front heel forward and the back knee backward along the mat, pressing evenly through the hands and blocks. Move in small increments and stop the moment you feel a sharp or pulling sensation rather than a steady stretch.

Step 4: Support the pelvis if it does not reach the floor

Most practitioners will not touch the floor for months or years of consistent practice, and that is entirely normal. Stack blocks or a bolster under the pelvis so the hips are fully supported rather than hovering under strain. Flex the front foot to protect the hamstring attachment.

Step 5: Hold, breathe, and exit with the same care

If the shape feels stable, bring the hands to the heart or lift the arms overhead. Hold for five to ten slow breaths. To exit, press firmly into the hands, lift the hips, and walk the legs back together with the same attention you used going in.

Modifications and Props

Blocks or a bolster under the pelvis are the standard support for Hanumanasana and should be used by the large majority of practitioners, not only beginners. A strap looped around the front thigh and back foot can help engage the muscles safely while the tissue lengthens.

Ardha Hanumanasana, or half splits, folding forward from a lunge with the front leg straight and the back knee down, is an excellent and complete preparation in its own right, not merely a lesser version of the full pose. Many experienced practitioners include it in every practice regardless of how close they are to full splits.

Common Mistakes

The most common mistake is letting the hips rotate open rather than staying squared to the front of the mat. This shifts the stretch away from the hip flexors and hamstrings and can load the knee and sacroiliac joint instead.

Another frequent error is forcing the pelvis down before the tissue is ready, often by leaning on the arms and dropping weight suddenly. Splits should deepen through breath and patience, not through gravity used as a shortcut.

Mohan Chute's Teaching Note

I ask students to notice what they are actually chasing in Hanumanasana. If the goal is simply to touch the floor, the practice becomes a contest with the body, and the body usually loses that contest through strain. If the goal is steady, attentive effort, the floor becomes almost irrelevant.

Hanuman leapt because devotion asked him to, not because he calculated the distance first. Practise the pose the same way: give it your full, unhurried attention today, and let the range of motion arrive on its own schedule.

Contraindications / Who Should Avoid It

Avoid Hanumanasana with an acute hamstring or groin strain, a history of hamstring tendon avulsion, or an unstable sacroiliac joint. Approach it cautiously and with a qualified teacher if you have hip impingement or a prior hip injury.

If you feel sharp, localised pain rather than a broad stretching sensation, come out of the pose immediately. Splits should never be practised through pain, and rushing the timeline is the single most common cause of injury in this posture.

Frequently Asked Questions

How long does it take to achieve full splits?

Timelines vary enormously, from a few months for naturally flexible practitioners to two years or more for others. Consistency and quality preparation matter far more than speed.

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

Yes. That is the hip flexor of the rear leg lengthening, a normal and expected sensation in this pose when it stays within a steady, non-sharp range.

Do I need to touch the floor for the pose to count?

No. A well-supported half or partial expression, with the hips fully held by blocks or a bolster, offers the same benefits as the floor version and is the appropriate practice for most people.

Can I practise Hanumanasana every day?

Gentle, well-warmed practice most days is generally safe, but the tissue needs time to adapt. Alternate a deeper practice with lighter maintenance sessions rather than pushing the edge daily.

What should I do if one side is much tighter than the other?

This is common and expected. Spend more preparation time on the tighter side, use more support there, and avoid comparing the two sides in the same session. Asymmetry closes gradually with patient, uneven attention.