Splits Pose, Monkey Pose, or Hanumanasana in Sanskrit, is a challenging seated pose that requires the work of the hips and hamstrings while balancing the upper body on the pelvis. With the hips and the legs moving in opposite directions, the hip flexors and hamstrings need to be strong and flexible to attain the required balance and stability.
Hanumanasana is named after Lord Hanuman (Hindu Monkey God), hence also called the Monkey Pose. It is in relation to the heroic leap he took in search of Sita, in the epic The Ramayana. Keeping this in mind, while in the practice of Hanumanasana (Splits Pose), students should feel a sense of power and confidence, and should trust their body and strength to achieve the full split despite being a challenging one. An intelligent approach towards the Splits Pose is to practice easier hamstring stretch poses like Hanumanasana Variation At Wall (Standing Splits Pose Variation At Wall), Ardha Hanumanasana (Half Splits Pose), Parsvottanasana (Pyramid pose) Low Lunge Pose (ashwa sanchalanasana) etc.
Benefits and Contraindications
Stretches the hamstrings, quads, groins and hip flexors
Strengthens the core muscles
Can help to prevent lower body injury
Hamstring, groin, low back injury
Photo poses in different angles
Frequently Asked Questions
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