HA

Advancedkneeling

Monkey God Pose

Hanumanasana (Splits Pose) · हनुमानासन

Also known as: Splits Pose · Full Splits · Hanumanasana

HanumanMonkey God Hanuman·AsanaPose

Monkey God Pose, also called Splits Pose is a classical yoga posture. Its Sanskrit name Hanumanasana (Splits Pose) translates word-for-word as: Hanuman (Monkey God Hanuman) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to lengthen the hamstrings, stretch the hip flexors and strengthen the quadriceps. Stimulates abdominal organs. Releases emotional blockages. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes. A block and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with hip injury and hamstring injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

6

Hamstrings(lengthening)
The long muscles running along the back of your front thigh (hamstrings) receive an extremely deep, sustained release here, not a forced stretch but a patient unwinding. As you hold the pose and breathe, the nervous system gradually allows these muscles to let go of years of accumulated tension, often stored from sitting and stress. In yogic understanding, this releases apana vayu—the downward-moving energy—allowing a feeling of groundedness and ease in the lower body. Regular, mindful practice progressively lengthens this posterior chain, directly reducing the pull on the lower back and improving pelvic mobility.
Hip Flexors(lengthening)
On the back leg, the powerful hip flexor complex (iliopsoas and rectus femoris) undergoes a profound lengthening, often revealing deep-seated tightness from prolonged sitting or athletic activity. This stretch opens the entire front of the hip and pelvis, creating space in an area often contracted and guarded. Yogically, releasing these muscles can unlock emotional tension held deep within the core, allowing for a sense of expansion and freedom in the pelvic bowl. This improved flexibility in the hip flexors directly enhances walking gait and reduces compensatory strain in the lumbar spine.
Adductors (Groin Muscles)(lengthening)
The inner thigh muscles (adductors) of both legs are intensely lengthened in Hanumanasana, especially as the hips descend towards the floor. This challenging stretch targets a region often tight and resistant, improving lateral hip mobility and circulation to the inner thighs. From a yogic perspective, opening the adductors can release inhibition and foster a sense of openness and vulnerability, connecting to the Muladhara and Svadhisthana chakras. Consistent practice here enhances hip joint health and improves overall lower body flexibility for a wide range of movements.
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Hamstring Injury
Aggressive stretching of a torn or strained hamstring can reinjure muscle fibres — the attachment near the sitting bone is especially vulnerable.
Bend the knees significantly to remove tension from the hamstrings; fold only as far as the spine stays long.
Groin / Hip Flexor Strain
Excessive hip abduction or deep hip flexor lengthening can tear already-strained muscle fibres in the groin.
Reduce the width of the stance, keep the stretch mild, and avoid any sharp or shooting pain in the inner thigh.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Limit the range of hip movement, avoid positions that cause clicking or sharp pain, and use props to support the hip.
Sciatica
Certain hip stretches and forward bends pull on the sciatic nerve, temporarily increasing radiating pain down the leg.
Bend the knees deeply to reduce tension on the sciatic nerve; prioritise a long spine over straight legs.

Props That Can Help

Optional supports — use when helpful, not required

Yoga Block

Place blocks under the hands at any height to allow the spine to lengthen fully before attempting to reach the floor — prioritising posture over depth.

Folded Blanket

Place a folded blanket under the sitting bones to ease the forward tilt of the pelvis and reduce strain at the hamstring attachment.

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding

✕Letting the hips shift forward of the knees

✕Collapsing the lower back

✕Tensing the shoulders and neck

✕Ignoring pain in the knees or ankles — use props or modify

✕Forcing the hips open beyond their current range

✕Rounding the spine instead of hinging from the hips

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

1Place padding under the knees if needed for comfort
2Align the hips directly above or behind the knees
3Keep the spine long and the chest lifted
4Press the tops of the feet or toes firmly into the floor
5Engage the core to support the lower back
6Allow the hip joints to open gradually — never force
7Hinge from the hips, leading with the chest

Pose Details

Pose Type

hip openerforward bend

Body Focus

lower bodyhipsspine

Focus Areas

flexibilityendurancebalance

Best For

athletes

Yoga Styles

iyengarvinyasahatha

When to Practice

peak posemorning

Position

kneeling

Practice Flow

HA

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Start in Adho Mukha Svanasana (Downward-Facing Dog).

2

2. Bring your right foot forward between your hands, aligning the right knee over the right ankle.

3

3. Slide your left leg back, lowering the left knee to the floor.

4

4. Exhale, and gently lower your hips towards the floor, maintaining a straight spine.

5

5. Gradually extend your right leg forward and your left leg backward, aiming for a full split.

6 more steps remaining

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Frequently Asked Questions

Common questions about Hanumanasana (Splits Pose)

What is Monkey God Pose?

Monkey God Pose, also called Splits Pose is a classical yoga posture. Its Sanskrit name Hanumanasana (Splits Pose) translates word-for-word as: Hanuman (Monkey God Hanuman) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to lengthen the hamstrings, stretch the hip flexors and strengthen the quadriceps. Stimulates abdominal organs. Releases emotional blockages. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes. A block and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with hip injury and hamstring injury should approach with care or consult a qualified teacher.

What are the benefits of Monkey God Pose?

Increases flexibility in hamstrings and hip flexors. Stimulates abdominal organs. Releases emotional blockages. Improves blood circulation in legs. Strengthens core muscles. Cultivates perseverance and determination.

Who should avoid Monkey God Pose?

Avoid this pose if you have: Hamstring injuries, Groin injuries, Hip injuries, Sciatica.

How many steps are in Monkey God Pose?

Monkey God Pose is practiced in 11 steps. Start in Adho Mukha Svanasana (Downward-Facing Dog).

Is Monkey God Pose suitable for beginners?

Monkey God Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What props are needed for Monkey God Pose?

You may use: block, blanket. Props make the pose more accessible and comfortable.

What poses should I do before Monkey God Pose?

Prepare with: Adho Mukha Svanasana, Virasana, Camel Pose. These warm up the relevant muscles and joints.