Hanumanasana or Monkey Pose is a seated asana in modern yoga which is a full front split. It requires practice and some support to find steadiness and to ease this pose. It stretches the hamstrings, groin muscles, and hip flexors. If cardio exercises such as running, cycling, and skiing are your type, this will help you maintain the flexibility for those activities.
Step By Step
Step 1: Start by kneeling on the floor with both the knees at some distance. Place your right foot forward and raise the inner sole in such a way that the outer heel touches the floor.
Step 2: Exhale and bend your torso forward while you bring your fingertips to touch the floor.
Step 3: Slowly and gradually, move your left knee backwards till both, the knee and the front of the foot touch the ground. Simultaneously, slide your right leg forward until it touches the floor completely.
Step 4: Slide your left foot backward and right foot forward, coming into a split position.
Step 5: The toes of your right foot should point skywards and the front of the left foot should touch the ground.
Step 6: Now, raise your arms and join your palms. While stretching your arma, arch your back a little.
Step 7: Remain in this position for a little while before bringing your arms back down.
Step 8: Now, shift the weight of your body on your hands by pressing them on the floor. Gently slide your left and right feet back to the initial position. Now repeat with the left leg in the front.
Benefits Of Hanumansana
1. Stretches and strengthens the hamstrings, thighs and groin muscles.
2. Stimulates the abdominal organs and improves their functioning
3. Ensures that the hips become more flexible gradually
Precautions To Be Taken
1. If you have an injury in the hamstring or groin area refrain from doing this asana
2. Do not force do a full split as it might hurt you. Respect the limits of your body and stretch only upto where you comfortably can.
Watch this video for a detailed idea about the same.