Blog-33 – Hanumanasana

Healthy Women…

Continuing with the asanas to help reduce the menstrual issue, here is another asana.


Meaning: Hanuman = A Hindu Deity who resembles a Monkey: Asana = Pose

What is Hanumanasana?

The name comes from the Sanskrit word Hanuman. He is a Hindu deity, an incarnation of Lord Shiva, who took the avatar of a monkey. This pose marks the giant leap made by BajrangBali to reach Lanka from India.

How does it Help?

  1. This asana helps to stretch as well as strengthen the muscles in the thighs, groin region, and hamstring.
  2. It helps to stimulate the reproductive and digestive organs, thereby improving their functioning.
  3. With regular practice, this asana makes the hips extremely flexible.
  4. This asana helps in strengthening lower body muscles, including the back muscles.
  5. For ladies who often suffer from menstrual problems, this is a good way of strengthening your abdomen thereby helping you work through your pain pangs.
  6. Being an intense stretch, this asana helps release stress and tension.
  7. Improves digestion, blood circulation and releases the entire toxins.
  8. It reduces injuries to legs when we do other actions such as jogging, sprinting, cycling, climbing etc.
  9. It helps fight insomnia and gives peaceful sleep.
  10. It helps to maintain equilibrium within your mind and body.

How to do the asana?

  1. Kneel down on the floor, making sure your knees are slightly apart. Move your right foot forward and raise the inner sole. Only the outer heel must touch the floor. Inhale.
  2. While you exhale, gently bend your torso forward and touch the floor with your fingertips.
  3. Now, move the left knee backward until the front of the foot and the knee touch the floor. While you are doing this, gently slide your right leg forward till it touches the floor completely.
  4. To finish off the pose and come into split position, continue sliding your right foot forward. Make sure the toes are pointing skywards. Slide your left foot backward, making sure the toes are touching the ground.
  5. Raise your arms above your head and join your palms together. Stretch your arms and gently arch your back until you are comfortable.
  6. Breathe normally and hold this position as long as you are comfortable.
  7. Release the posture by shifting the body weight on the hands. Press your hands on the floor firmly and slide your feet back to the original position.
  8. Repeat this asana with your left foot forward and the right at the back.

What are the cautions to be taken?

  1. Don’t perform this asana if your any injury in the groin area or the hamstring.
  2. Ladies need to avoid this asana during periods.
  3. Pregnant women must not practice this asana.
  4. At no point must the split be forced as it can harm you. Listen to your body and push as much as you can.
  5. Always perform Yogic activities under the Yoga Teacher’s supervision.



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