(Monkey Pose)


  • From normal sitting position come in vajrasana position.
  • Stand on knees, bend forward and place arms in front with palms facing downward. Now hands should be under shoulder and knees under the thighs.

  • Place right foot forward, in between hands and raise inner sole such that only the outer heel touches the floor.

  • As you exhale, bend torso forward and with shift the weight of the body on the hands by pressing fingertips to the floor, slowly start sliding right leg forward and left knee backward, till it touches the floor completely.

  • Raise arms overhead with palms facing to each other and join palms. Stretch arms upward.

  • Hold the position for 10 secs to 60 secs as per capacity.

  • Release and repeat 2-3 times on each side.

Beginners Tip

  • For beginners, it is challenging pose it requires lots of flexibility, so perform under proper guidance.
  • Before attempting this pose, warmed up the especially hips, thighs, and back body, to increase the length of the torso and spine.

  • As a beginner, give support of block or high pillow to the arms and stretch according to flexibility.

  • As a beginner, Place blanket or a high pillow under sitting bone make it more comfortable.

  • Don’t stretch more, stop straightening knees just before reaching the limit of a stretch.

Releasing Procedure

  • Bring arms back down.
  • Shift the weight of the body on the hands by pressing them on the floor. Slowly slide left and right feet back to the initial position.

  • Stand on knee position and then sit in Vajrasana.

Benefits of Hanumanasana

  • It stretches and gives strength to the muscles of back, thighs and groin region, opens back and knee muscles.
  • It increases the flexibility of the hips, back, and spine.

  • It stimulates and improves the function of digestive urinary, and reproductive systems.

  • Abdominal organs, Improve digestion.

  • Improves flexibility, sense of balance, coordination.

  • Helpful in sciatica, back pain.

  • Helps to release stress and tension.

Preparatory Poses

  • Baddha Konasana
  • Janu Sirsasana

  • Paschimottanasana

  • Prasarita Padottanasana

  • Supta Virasana

  • Supta Baddha Konasana
  • Supta Padangustasana

  • Upavistha Konasana

  • Uttanasana

  • Virasana

Follow-up Poses

  • Eka Pada Rajakapotasana
  • Natarjasana

  • Paschimottanasana

  • Upavistha Konasana

Precautions and Contraindications

  • Knee or ankle injury
  • Peptic or duodenal ulcer

  • Severe back pain

  • Cardiac problem

  • Tight hips or thighs

  • Abdominal pain
  • Recent abdominal surgery

  • High blood pressure Insomnia

  • A migraine

  • Shoulder dislocation