An Easy Guide to Hanumanasana, or Yoga Splits Pose

Hanumanasana, or Yoga Splits Pose, is named after Hanuman, the monkey god from ancient Hindu mythology. This yoga splits in this pose mimics Hanuman’s leap from southern India to the island of Sri Lanka.

Hanumanasana

Hanumanasana is a gift for the legs - it stretches and strengthens the groins, thighs and calves. 

If you plan on running a Marathon, or even for the bus, this yoga pose will keep you limber. We vote to call it Usain Bolt Pose.


Watch a clip for this yoga pose 


How to do Hanumanasana, or Yoga Splits Pose, in easy steps

Step 1:

Begin by kneeling on the floor, without a yoga mat, ideally on a slippy surface that will enable you to slide your legs more easily.

Step 2:

Place the palms by the side of the body and grow tall through the spine.

Step 3:

Lift your right foot and place it in front of you - a little in front of your left knee.

Step 4:

Start to slide your left leg back.

Step 5:

If this leg looks like its going nowhere fast grab a bolster or two and place them sideways on, under your perineum, so you can sit on them.

Step 6:

Carefully, drop the front of the left thigh and the back of the right thigh towards the ground. Straighten both legs as much as is possible.

Step 7:

Move slowly. Just before you feel you have reached the limit of your stretch, stop straightening.

Step 8:

Once you've got as far as you're going to go shift your focus onto lifting your upper body out of your hips.

Step 9:

Stay for 5 to 10 breaths, breathing normally.

Step 10:

Using your hands, raise yourself and reverse the legs; left in front, right behind.



Hanumanasana

Yoga pose category:  Seated and twists

Level: 3

This is a hard yoga pose, built for flexible yogis, so don’t worry if you’re struggling to stretch enough to reach the ground with your pelvis. To provide some extra support, try placing yoga blocks or a bolster under you, so that your pelvis rests on them as you bend. This will help you practice the pose, without pushing you too far.

Sanskrit words meaning: 

Hanuman - money god

Asana - pose

Yoga pose health benefits: 

Like all yoga poses, Hanumanasana has many health benefits. Use it to help with the following health conditions:

Sciatica

Leg cramps

Stiff groin

Yoga pose contraindications: 

Don’t practice Hanumanasana if you have any of the following health conditions:

Groin injuries

Hamstring injuries

Lower back injuries



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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.