Yoga Pose Cards
Yoga Pose Cards Print out and use for sequence design or for training purposes.
Yoga posture - Hanumanasana
Translation: Monkey King Chief
Hanumana was a famous mythical
monkey chief in the timeless Sanskrit epic Ramayana.
From a seated positions with the legs diagonally out lean toward one hip to
allow ease when positioning the other back and align the other.
The front leg has a tendency to externally rotate. Glance at the knee or
toes in this posture and correct the alignment after settling into this
It can be quite challenging to turn the chest forward. Engage the spinal
rotators and core muscles but be careful not to suppress breathing.
Roll the back leg inward a little it has a tendency to turn out.
Place your hands beside your hips and lower yourself down gently. It
takes a moment for the muscles to release and sometimes after a hard
practice there is swelling and an inflammation present. This makes
it a little harder to enter and even more time must be given for the
muscles to relax. If the body is properly warmed up the muscles will relax
This posture can be done with props and supports if the leg muscles
are not flexible but it is probably better to spend time in effective
hamstring stretches until the muscles are flexible enough to comfortably
enter this posture. Spending all day getting into one posture sacrifices
other postures that are necessary for progression. Work on the most
effective ways to gain flexibility and introduce advanced postures like
this when the time is right.
This is one of the major hamstring stretches in yoga. It also
stretches hip flexors and lower back muscles.