Yoga Central - Monkey Pose

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Yoga Central - Monkey Pose
By: Mercedes Aspland

This is the latest article in our yoga central series and today we will be looking at a pose known as Monkey Pose or Hanumanasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.

1. You should begin this pose kneeling on the floor. Then you should lift your right leg and place your right foot on the floor about a foot in front of your left knee. You should lift the inner sole of the right foot and place your weight on the outer heel. The purpose of doing this is to turn your right thigh outward.

2. Now as you exhale lean your body forward and place your fingertips on the floor. You should now slowly slide your left knee backward with the aim of straightening the left leg. At the same time as doing this lower your right thigh towards the floor. When you get to the point just before the limit of your stretch you should stop.

3. Now start to press the right heel away from the body. At the same time you should turn the right leg inwards so that the knee comes to a position where it faces the ceiling. You should now start to press the left knee back again and gently lower the left and right thighs towards the floor.

4. Make sure your right knee continues to pint towards the ceiling. You should also ensure your left leg is straight behind you and not at an angle and your left knee is on the floor. It is important to keep the right leg active and you can do this by pointing the ball of the foot towards the ceiling. Now lift your arm so they are point towards the ceiling.

5. Hold your pose for 30-60 seconds and remember to breathe while holding it. When coming out of the pose put your hands on the floor, turn the right leg out slightly and bring your legs back to their starting positions. Repeat the pose on the other side.

Tips and Precautions

You should not carry out this pose if you have any injuries to either the groin or the hamstrings. This can be a difficult pose for people new to yoga and so you can make it easier by placing a bolster under the pelvis and then stretching the legs out. Increase the size of the bolster so that the position is comfortable.

You can deepen the pose by stretching through the arms and fingers and letting the ribs drop from the underarms. In addition you can make it slightly different by bending forward and holding the foot between the hands and holding for 10-15 seconds.

Benefits and Focus

Physically this is quite a demanding pose and so can help to strengthen a number of muscles. The main muscle groups that will be strengthened from this pose include the thighs, hamstrings and groins. There are also benefits that can be felt in the chest and shoulders. This pose can also help to stimulate the abdominal organs. In terms of therapeutic applications the main one for this pose is to help with sciatica.

This article has been supplied by alternative therapies directory. You can also find more information on our Yoga page.

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