Hanumanasana (Monkey Pose / Split Pose)
Learned: Asana Lab
See Manual Pages: 122, A-114, A-118
Where this can show up in class: Sutra 3, Peak Pada
This pose can be done in the following orientations: Seated.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Pelvis Spine Crown |
Legs Hands Pelvis (but don't hang) |
Legs Feet |
Pelvic Floor (gather, root, reach) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Blocks under hands Back leg bent in 90/90 (though common misalignment) |
Virabhadrasana I Anjaneyasana [Low] Parsvottanasana Utthita Hasta Padangusthasana (w/ forward fold) Ardha Hanumanasana Natarajasana Eka Pada Uttanasana / Urdhva Prasarita Eka Padasana Parsva Upavistha Konasana Eka Pada Viparita Dandasana Visvamitrasana Koundinyasana (I) |
Utkatasana (coupled hips, bent knees) Hip external rotation poses Some twisting (for diversity from hamstring work) Some spinal extension (for diversity from hamstring work) Paschimottanasana (at end for balance, coupled hips) |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Back leg hip extension |
Back leg hip flexors Front leg hamstrings |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Lack of back hip extension, tilting off to outer front hip | Cue samana vayu; Prefer Ardha Hanumanasana |
| Too much sensation in lumbar spine | Lean forward more |
| Back leg externally rotated, sitting off to side on front hip | Bend back knee come up higher |
| Hanging in joints | |
| Back foot sickling in | |