You are here: Home / yoga / asana / Hanumanasana

Hanumanasana is dedicated to Hanuman and commemorates his fabulous leaps. It is practised by going down on the floor with the legs spread out laterally while the hands are folded in front of the chest. It resembles the splits of Western ballet.



  1. Kneel on the floor.
  2. Rest the palms a foot apart on the floor on either side of the body.
  3. Lift the knees up. Bring the right leg forward and the left leg back. Try to stretch both the legs straight with an exhalation and keep the hips up. Then press the legs and hips to the ground, and bear the weight on the hands.
  4. It takes a long time to master this position and to attain it one must make several attempts each day to rest the legs straight on the floor, with the buttocks touching the ground. The back portion of the front leg and the front portion of the rear leg should touch the floor.
  5. Once the straight legs position is attained, sit on the floor, raise the hands, fold them in front of the chest and balance. Stay in the pose from 10 to 30 seconds with normal breathing.
  6. Then with the help of the hands raise the hips and repeat the pose for the same length of time, keeping the left leg in front and the right leg behind.
  7. Remember that the back of the knee joint of the front leg and the knee of the back leg should touch the floor.
  8. Advanced pupils may raise the hands above the head, stretch up, put the palms together and balance. This gives an extra stretch to the legs, and relieves strain on the back.

Effects of Hanumanasana

Hanumanasana is a beautiful pose which helps to cure sciatica and other defects of the legs. It tones the leg muscles, keeps the legs in condition and if practised regularly is recommended for runners and sprinters. It relaxes and strengthens the abductor muscles of the thighs.

This article is presented to you by Abhyasa Yoga, Hyderabad.
Contact +91 9292403492, +91 40 64641292 for yoga classes.