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Monkey Pose
Also Known as Hanumanasana
About the Monkey pose/asana
This is a seated type of asana. It is slightly difficult to perform even for adept practitioners.
Benefits of Monkey pose/asana
* It stimulates the organs located in the abdominal region.
* It intensely stretches the groins, hamstrings, and thighs.
How to do Monkey Pose Hanumanasana?
Step 1: Start with perpendicularly aligning your thighs to the floor.
Step 2: Take your right leg in front of you, stretching and straightening it all the while with your right heel always touching the floor.
Step 3: Stretch the leg to its full limit by dragging it forward on the right heel. Do it till the time the left leg has not straightened out as well.
Step 4: Keep facing dead ahead, while simultaneously maintaining your hips parallel to the floor.
Step 5: Remain in the position for the length of 5 to 10 breaths.
Step 6: You can get hurt only when you attempt to come out of this pose in a wrong way. The safest way to do it is to bend the right leg at the knee and then pull the leg back towards you.
Step 7: Repeat the pose with the other leg.
The mythical basis of this pose
The pose is named after the mythical half-human, half-monkey creature named Hanuman in the Hindu sacred text Ramayana. Hanuman attempted to cross the sea in order to reach the kingdom of Lanka and jumped in this particular pose, searing the sky with jump that he had performed. Almost all onlookers present on the beach were mesmerized.
Therapeutic Applications:
* The pose has been found to have a positive effect on those suffering from sciatica.
A word of caution while performing the pose:
The pose is an extremely intense hamstring stretch and is not to be performed if you are suffering from any type of groin or hamstring injuries.
Modifications and use of Props for Beginners
Those who have just begun with this pose would not be able to stretch their groin and pelvis on the floor. The cause of this is the tightness in front of groin and the back of the legs. The best way out of this situation is to place a bolster or a folded blanket under the pelvis. Slowly bring your pelvis down on the bolster/folded blanket as you attempt to stretch your legs.
Beginners can increase the length of their spine and torso by digging their heel and pushing it into the floor. The pressure created could be used to lift your shoulder blades into your back.
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