Hanumanasana Posture

The word “Hanuman” is derived from a Sanskrit word meaning “Hindu God who resembled a monkey” and “asana” meaning “posture” or “seat”.

Steps To Be Followed:

  • Sit in vajrasana.
  • Now get your right leg forward, your foot resting on the mat, shin bone making 90 degree to the mat and your thigh parallel to the mat.
  • In this stage your buttocks are up in the air and your back is curved.
  • Now slowly slip your right leg forward such that your right knee is straight and your toes pointing towards the ceiling, heel resting on the floor.
  • Move your left leg backward such that your left knee is also straight, your heel pointing upwards and left toe resting on the floor.
  • Now your buttocks will be resting on the mat, keep your spine straight inhaling lift your hands above your head and join your palms.
  • Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
  • Exhaling drop your hands beside your body.
  • Now bend your right knee and get your leg closer to your body, bend your left knee and get it beside your right leg.
  • Sit on your heels and relax in vajrasana.


  • It helps in relieving sciatica.
  • It helps in stretching the thighs, hamstrings and groin.
  • It helps in stimulating the abdominal organs.
  • It helps in improving the balance.
  • It helps in reducing the stress levels.


Groin or Hamstring injuries, Ankylosing spondylitis, Acute pain in the back

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert