This term, our yoga focus is Hanumanasana, also known as the Monkey God Pose or Full Splits Pose. We are leaping into Hanumanasana – whatever our level of leap! It’s a powerful and inspiring asana. It embodies both devotion and courage. It invites us to stretch not only our bodies but also our hearts and minds.
“You are never too old to set another goal or to dream a new dream.” — C.S. Lewis
No matter what age or experience in yoga, the pathway towards hanumanasana has something to offer us all. The preparatory postures will stretch and strengthen your legs no matter what your starting point is. And… there is no need to push to a particular expression of the splits. Where you get to is exactly right for you!
The Story Behind the Pose
Hanumanasana is named after Hanuman, the legendary monkey hero of the Ramayana. Hanuman was known for his unwavering devotion, strength, and humility.
In one of the epic’s most famous stories, Hanuman makes a mighty leap across the ocean from India to Lanka. He does this to find Sita. She had been captured by Ravana. His leap wasn’t just physical — it symbolised a boundless act of faith, service, and love.
When we practise Hanumanasana, we channel this same spirit of devotion. We experience fearless expansion. We reach beyond our perceived limits with grace and humility.
About the Posture
Hanumanasana is a deep forward and backward split, opening the hamstrings, hip flexors, and groin. The front leg extends forward. This represents Hanuman’s leap of faith. Meanwhile, the back leg stretches behind. It symbolizes the strength and grounding that supports the leap.
It’s an advanced posture that asks for patience, steady practice, and mindful preparation. For most of us, the full expression of the pose develops gradually over time.
Preparatory Asanas
Before attempting Hanumanasana, it’s essential to warm up the hips, thighs, and lower back.
Some asanas that help prepare the body include:
- Adho Mukha Svanasana (Downward Facing Dog) – lengthens hamstrings and calves
- Supta Padangusthasana (Reclined Hand-to-Big-Toe Pose) – gently stretches hamstrings
- Low Lunge (Anjaneyasana) – opens hip flexors and strengthens legs
- Half Splits (Ardha Hanumanasana) – stretches hamstrings and builds awareness of alignment
- Pigeon Pose (Eka Pada Rajakapotasana prep) – releases tension in the hips and glutes
These preparatory poses cultivate both strength and flexibility, the two wings needed to approach Hanumanasana safely and mindfully.
Benefits of Hanumanasana
Practising Hanumanasana with awareness offers a wide range of benefits:
- Deeply stretches the hamstrings, quadriceps, and hip flexors
- Improves pelvic alignment and spinal extension
- Enhances circulation and mobility in the legs and hips
- Builds mental focus, patience, and humility
- Opens the heart centre, connecting us with devotion and gratitude
Emotionally, this pose can remind us to trust the process. It encourages us to take our own leaps of faith with steady grounding. We should approach these leaps with open-heartedness.
A Practice of Devotion and Grace
In many ways, Hanumanasana is more than a physical shape. It’s a symbol of bhakti (devotion). It also represents trust in one’s inner power. The journey toward the full expression of the pose teaches us to balance effort and surrender. It also imparts lessons in courage and compassion.
As Hanuman’s story reminds us, when we act from love and faith, even the impossible can become possible.
“What seems impossible today will one day become your warm-up.” — Unknown
A playful yet powerful way to celebrate persistence.
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