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Hanumanasana (Monkey Pose / The Splits)

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Yoga Techniques and Fitness

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Overview

In this lesson, we introduce Hanumanasana, the full splits pose named after the monkey god's legendary leap.

Objective

Gain understanding of how to approach this advanced hip opener safely, using modifications that make the pose accessible while building the flexibility required for the full expression.

What You'll Get

You'll walk away knowing how to sequence toward the splits without forcing anything. We cover the anatomy of what's stretching, how to work with both the front and back leg simultaneously, and why this pose benefits runners and anyone dealing with tight hip flexors or hamstrings. You'll learn practical cues for keeping the hips square and how to recognize when students are ready to go deeper versus when they need to back off.

Hanumanasana

hah-new-mahn-AHS-anna

“Hanuman” = name of monkey deity, reliever of suffering

Monkey Pose

Also known as: The Splits

Heart of Pose

Hip Stretch

Notes

Hanumanasana represents the mythological Hanuman’s leap from India to Sri Lanka to rescue princess Sita.
Hanumanasana in its traditional form is an advanced posture.

Effects / Benefits

Energy, Mood, Emotion

Effects to energy, mood or emotion may include the following.

May be both calming and cooling and somewhat heating and energizing.

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