Hanuman asana
(Monkey Pose)
Hanuman literally means, "having large jaws." He is considered to be the divine incarnation in form of a monkey. In Hindu epic Ramayana, he as the chief of army of warrior monkeys, was instrumental in leading Ram to victory.
As the son of the wind god, Vayu (or Pavana), Hanuman is said to be bestowed with the ability to fly.
In one of the legendary feats of Hanuman, he leaped his way to lanka. This pose then, in which the legs are split forward and back, mimics Hanuman`s famous leap from the southern tip of India to the island of Sri Lanka.
 Asana technique
Kneel on the floor. Step your right foot forward about a foot in front of your left knee, and rotate your right thigh outwardly. Do this by lifting the inner sole away from the floor and resting the foot on the outer heel.
Exhale and lean your torso forward, pressing your fingertips to the floor. Slowly slide your left knee back, straightening the knee and at the same time descending the right thigh toward the floor.
Stop straightening the back knee just before you reach the limit of your stretch.
Now begin to push the right heel away from your torso. Because we started with a strong external rotation of the front leg, gradually turn the leg inward as it straightens to bring the kneecap toward the ceiling.
As the front leg straightens, resume pressing the left knee back, and carefully descend the front of the left thigh and the back of the right leg (and the base of the pelvis) to the floor. Make sure the center of the right knee points directly up toward the ceiling.
Also check to see that the back leg extends straight out of the hip (and isn`t angled out to the side), and that the center of the back kneecap is pressing directly on the floor. Keep the front leg active by extending through the heel and lifting the ball of the foot toward the ceiling. Bring the hands into Anjali Mudra (Salutation Seal) or stretch the arms straight up toward the ceiling.
Stay in this pose for 30 seconds to a minute.
To come out, press your hands to the floor, turn the front leg out slightly, and slowly return the front heel and the back knee to their starting positions.
Reverse the legs and repeat for the same length of time.
Anatomical focus points in the body are Thighs, abdomen, hamstrings, chest shoulders. This asana is therapeutically beneficial for sciatica.
Aid:
Beginners learning this pose are often unable to get the legs and pelvis down on the floor, The tightness in the backs of the legs or front groins is the responsible reason for it. Therefore, While in the starting leg position then, place a thick bolster below the pelvis (with its long axis parallel to your inner legs). As you straighten the legs, slowly release your pelvis down onto the bolster. If the bolster isn`t thick enough to comfortably support your pelvis, add a thickly folded blanket.
Suggestion: To increase the length of the torso and spine, press the back foot actively into the floor and, from this pressure, lift the shoulder blades firmly into your back.
Benefits of Hanuman Asana
The asana stretches the thighs, hamstrings, and groins.
It stimulates the abdominal organs.
Precautions
In case of Groin or hamstring injuries;
Practice this pose on a bare floor (without a sticky mat) with folded blankets under the back knee and front heel.
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