Health Fitness Benefits Of Hanumanasana And How To Do It
Explore Hanumanasana benefits and how to do Monkey pose safely: step-by-step yoga splits, props, modifications, and tips for all levels.
Introduction
If you spend a lot of time sitting, your hips and hamstrings can feel tight. That’s one reason many people are curious about Hanumanasana, also known as the Monkey pose or the yoga splits. While it looks dramatic, you don’t need to be a gymnast to explore it. With smart preparation, props, and patience, this pose can become a safe way to improve flexibility and body awareness. This guide explains what the pose is, realistic Hanumanasana benefits based on current research on yoga and stretching, who should be cautious, how to warm up, step-by-step instructions, modifications, and tips to avoid injury.
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What is Hanumanasana (Monkey Pose)?
Hanumanasana is a deep front-to-back split where:
- The front leg extends forward with the knee straight and toes pointing up.
- The back leg extends straight behind you with the top of the foot (or toes) on the floor.
- The pelvis aims to face forward (hips “squared”) rather than rotating open to the side.
- The spine is long and lifted; hands may press into the floor or blocks for support.
In yoga, this pose is named after Hanuman, a mythic figure known for a heroic leap. In practice, the “leap” is symbolic; what you do on the mat is gradual, controlled, and supported.
Hanumanasana Benefits: What Does the Science Say?
Research on a single pose like Hanumanasana is limited. However, larger bodies of evidence on yoga and stretching
suggest potential benefits that may apply when the pose is approached safely and consistently:
- Flexibility and range of motion: Yoga and regular stretching can help improve flexibility and joint range of motion,
which can support daily activities and reduce stiffness from prolonged sitting. Reputable health sources note yoga as a
tool for flexibility and general fitness. - Strength and balance: Many yoga practices develop strength in the legs, hips, core, and back while also improving
balance and body awareness, all of which support safer flexibility work. - Stress relief and mental well-being: Yoga can help reduce stress and promote relaxation through breath awareness and
mindful movement, which may make flexibility training more comfortable and sustainable. - Back and posture support: For some people, consistent yoga practice can help ease common aches, including lower
back discomfort, by improving mobility, strength, and postural awareness. Evidence is stronger for yoga as a program
than for any single posture.
Important note: Deep stretches carry risk if forced. Flexibility gains should be gradual, pain-free, and paired with strength. If you have existing injuries or conditions, talk to a healthcare professional before attempting advanced poses.
Who Should Be Cautious with Monkey Pose?
Consider avoiding or modifying Hanumanasana if you have:
- Recent or current hamstring strain or pain at the sit bone area
- Hip flexor or groin injuries
- Knee pain or instability
- Hip labral issues or a history of hip dislocation
- Nerve-related symptoms (e.g., sharp, radiating pain down the leg)
- Pregnancy (especially in later stages), unless guided by a qualified prenatal instructor
- General hypermobility: focus on control and active engagement rather than end-range depth
If any movement causes sharp, pinching, or electric pain, stop and consult a professional.
How to Warm Up for Yoga Splits Safely?
Spend at least 8 to 12 minutes warming up. Move gently and focus on both mobility and light activation. Try this
sequence:
- 1 to 2 minutes of easy cardio to get warm (walking in place, gentle marching)
- Cat-Cow (spinal mobility): 6 to 8 rounds
- Low Lunge (Anjaneyasana): 30 to 45 seconds each side
- Half Splits (Ardha Hanumanasana): 30 to 45 seconds each side, moving in and out slowly
- Lizard Lunge (hands on blocks as needed): 30 to 45 seconds each side
- Hamstring activation: From standing, lightly bend and straighten the knees 8 to 10 times, or perform mini “good
mornings” with hands on hips - Glute activation: Bridge pose 8 to 10 slow reps
Step-By-Step: How to Do the Yoga Splits Safely?
Use yoga blocks and a folded blanket. Props make the pose safer and more effective.
1. Start in a low lunge.
- Right foot forward, left knee down on a folded blanket (to pad the knee).
- Place blocks under both hands on either side of your front foot.
- Stack the front knee over the ankle; lift the chest and breathe.
2. Move into Half Splits
- Shift hips back as you straighten your right leg.
- Flex your right foot (toes up), and keep a small micro-bend in the knee.
- Keep your spine long; avoid rounding.
3. Slide toward Hanumanasana
- From half splits, slowly inch your right heel forward and your left knee back.
- Keep hands on blocks to control the descent.
- Aim to keep both hip points facing forward. If your right hip hikes or turns out, pause and resquare.
Maintain a gentle micro-bend in the front knee to protect the hamstring.
4. Find your sustainable edge
Stop at the first point of firm but manageable stretch. Support yourself:
- Blocks under hands (higher is safer).
- A bolster or firm pillow under the front hamstring or the pelvis.
- A blanket under the back knee or shin.
Keep your torso tall and your breath steady. Avoid collapsing into your low back.
5. Breathe and hold
- Take 5 to 8 slow breaths, relaxing your shoulders and jaw.
- Think “lengthen” rather than “force”. Engage the front thigh (quadriceps) slightly to support the hamstring.
6. Exit with control
- Press into your blocks, shift your weight forward, and gently bend the front knee to come out.
- Return to low lunge or tabletop.
- Repeat on the second side.
Alignment Tips
Here are some of the alignment tips:
- Hips: Aim for the pelvis to face forward. Slight natural variations are normal; prioritise comfort and control over a
perfectly “square” look. - Front leg: Toes up, thigh engaged, micro-bend in the knee to avoid hyperextension.
- Back leg: Point straight back; pad the knee and shin for comfort.
- Spine and ribs: Lengthen your spine; keep the ribcage softly drawn in to avoid over-arching the low back.
- Neck and jaw: Keep them relaxed to reduce overall tension.
Modifications and Props for All Levels
Here are all the modifications and props needed for all levels:
- Blocks under both hands: Reduces strain and gives you control.
- Bolster or pillow under your front hamstring or pelvis: Decreases intensity; ideal for learning the shape safely.
- Strap around the front foot: Helpful if your hands don’t reach the floor; keep elbows slightly bent.
- Elevated front heel on a block: Changes the angle at the knee and can reduce pressure while you build range.
- Active variation: Hover a few inches above the floor and gently engage both legs (front thigh and back glute) for 3 to 5
breaths before resting. Active work builds strength that supports safe flexibility.
Common Mistakes and How to Fix Them?
Here are some of the common mistakes and ways to fix them:
1. Forcing depth or bouncing
Fix: Move slowly and steadily. Use props. Stay below pain.
2. Hyperextending the front knee
Fix: Keep a micro-bend and engage your quadriceps.
3. Collapsing into the low back
Fix: Lift through the chest, draw lower ribs in, and use blocks to support height.
4. Letting the hips twist
Fix: Use a mirror or teacher feedback; stop at the first sign of twisting and re-square.
5. Ignoring the back leg
Fix: Lightly engage the back glute to protect the hip flexor and stabilise the pelvis.
6. Numbness or sharp pain
Fix: Come out immediately; numbness suggests nerve irritation rather than a healthy stretch.
Mastering Your Breath and Hold
Find balance between control, comfort, and awareness for a safe, effective practice.
- Duration: Beginners can start by holding for 20 to 30 seconds, gradually increasing to 45 to 60 seconds as they become
more comfortable. - Breath focus: Inhale to lengthen through the spine, and exhale to release unnecessary tension without forcing deeper
movement. - Mindful practice: Quality over quantity; one or two intentional holds on each side, after a good warm-up, are more
beneficial than multiple rushed attempts.
Progression plan you can follow
Here is the progression plan that we can follow:
- Weeks 1 to 2: Practice your warm-up sequence plus half splits. Add gentle hamstring and hip flexor strengthening (bridges, lunges).
- Weeks 3 to 4: Add supported Hanumanasana with blocks and a bolster or pillow under the front thigh or pelvis. Focus
on even hips and calm breathing. - Weeks 5 to 8: Gradually lower the props if it feels comfortable. Emphasise active engagement (front thigh, back glute).
Do not force the last inches. - Ongoing: Maintain balance by strengthening hips and hamstrings (deadlifts with light weights or resistance bands, step-
ups, single-leg balance). Strength plus flexibility improves durability.
Progress is individual. Genetics, history of movement, and current muscle tone all play a role. It’s normal for the
journey to take months; for many adults, touching the floor may not be necessary to reap benefits.
Aftercare and Counterposes
After deep stretching, add gentle movement and activation:
- Child’s Pose or a short walk to reset the back and hips
- Low Lunge on each side (brief holds)
- Bridge pose (8 to 10 slow reps) for glute and posterior chain activation
- Gentle quad stretch for the back leg
- Standing hamstring curls with a light band to re-engage hamstrings
Safety Tips for Practising at Home
Here are some of the safety tips for practising at home:
- Warm up first; avoid going into end-range cold.
- Use generous props; think taller blocks, more pillows, and extra blankets.
- Stay under pain. A strong but steady stretch is okay; sharp, pinching, or burning pain is not.
- Breathe steadily. If you’re holding your breath, you may be going too deep.
- Balance flexibility with strength work during the week.
- If you have a medical condition or recent injury, get personalised guidance from a qualified healthcare professional or
experienced yoga teacher.
Conclusion
The yoga splits are a long-term project, not a quick goal. Hanumanasana benefits come from consistent, mindful
practice: improved flexibility, strength, balance, and stress relief as part of a well-rounded yoga routine. Use props, go
slow, and never force depth.
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Consult a Top General Physician
Dr. Rajib Ghose
General Physician/ Internal Medicine Specialist
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr P Jagadeesha Chandra
General Physician/ Internal Medicine Specialist
37 Years • MBBS, MD
Bengaluru
Apollo Hospitals Jayanagar, Bengaluru
Dr. Aakash Garg
Gastroenterology/gi Medicine Specialist
12 Years • MBBS, DNB (Medicine), DrNB (Gastroentrology).
Bilaspur
Apollo Hospitals Seepat Road, Bilaspur
(150+ Patients)
Dr. Utsa Basu
Diabetologist
14 Years • MBBS , MD
Barasat
Diab-Eat-Ease, Barasat
(75+ Patients)
Dr. Sajid Samiullah Siraj
General Physician/ Internal Medicine Specialist
2 Years • MBBS
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Consult a Top General Physician
Dr. Rajib Ghose
General Physician/ Internal Medicine Specialist
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr P Jagadeesha Chandra
General Physician/ Internal Medicine Specialist
37 Years • MBBS, MD
Bengaluru
Apollo Hospitals Jayanagar, Bengaluru
Dr. Aakash Garg
Gastroenterology/gi Medicine Specialist
12 Years • MBBS, DNB (Medicine), DrNB (Gastroentrology).
Bilaspur
Apollo Hospitals Seepat Road, Bilaspur
(150+ Patients)
Dr. Utsa Basu
Diabetologist
14 Years • MBBS , MD
Barasat
Diab-Eat-Ease, Barasat
(75+ Patients)
Dr. Sajid Samiullah Siraj
General Physician/ Internal Medicine Specialist
2 Years • MBBS
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
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Frequently Asked Questions
1. Is Hanumanasana safe for beginners?
It can be explored in a modified, supported way. Start with half splits and use blocks and a bolster. If you have injuries or sharp pain, skip it and ask a professional for guidance.
2. How long does it take to achieve the full yoga splits?
It varies widely, from weeks to many months, and for some bodies, full floor contact may not be advisable. Consistency, patience, and pairing flexibility with strength are key.
3. Can monkey pose help with lower back pain?
Yoga in general may help some people with lower back discomfort by improving mobility, strength, and stress management. However, deep splits aren’t necessary for back health and may aggravate symptoms if forced. If you have back pain, consult a clinician and try gentler, targeted routines first.
4. How often should I practise?
Short, frequent sessions (for example, several times per week) are usually more effective than occasional long stretches. Always warm up and avoid pain.
5. What should I do if I feel a sharp pull in my hamstring?
Stop immediately and back out of the pose. Sharp or sudden pain can signal strain. Rest, avoid deep stretching, and consult a healthcare professional if pain persists.