Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.
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ToggleI’m glad to show you this! Depending on the skill factor, it might be challenging yet useful to add Hanumanasana or the split pose in one’s performing routine.
Not only will it help you stretch out your muscles and tissue but it will also help improve your balance, strength, and mental state.
Yesterday, we deployed the method. Today you are to know how the Hanumanasana can change your Bowling.
Let’s dive in!
What is Hanumanasana (Splits Pose)?
Surya Yantrasana and Hanumanasana or the split pose are two of the complicated vigorous yoga touches that need strength and length.
This is a posture named after the Hindu god Hanuman in which one deploys the legs with one spread out backward.
This pose stretches the hamstrings, hips, and groin areas and also gives a good upper body and core muscular workout.
Practicing Hanumanasana helps in increasing flexibility, and balance and improves mental strength making it a useful activity to include in any fitness as well as spiritual yoga practice regime.
Practiced diligently this pose assists you to create more space and feel more connected to your body.
The Flying Splits Pose on Two Bridges is another beautiful yoga pose that might give your practice a new meaning.
Warm-Up Exercises for Hanumanasana
It’s important to stretch your body before attempting the Hanumanasana. You can go for some light warm-ups like lunges, and some hip and hamstring stretches.
These warm-up exercises are important to avoid strain and stretch your muscles to prepare for the split pose.
Again as with any form of exercise, warming up is very important and should not be omitted, much more for starters.
What is the Anatomy of Hanumanasana?
The detailed elaboration of the major muscles involved during the Hanumanasana.
In the splits pose, multiple muscle groups are engaged:
Primary muscles
The four groups of muscles- the stabilization muscles which also include the muscles of the front- the abdominals and the obliques, the muscles of the upper body.
The shoulders and the arm muscles. These muscles again play a vital role in helping the body maintain alignment when in the pose.
Secondary muscles
The legs, and in particular the hamstrings, glutes, and hip flexors are deeply stretched in this position.
Also, the back muscles are tense to provide balance and support to the body during the movement.
Why focusing on these muscles: As stated above, Hanumanasana, could also be effective in the development of both the flexibility and strength of muscles of the legs.
Stretching these muscles will also help you get better muscle tone in these regions and better posture.
How to Perform Hanumanasana

Here is a simple step-by-step guide:
- Start in a lunge with your right foot forward and left leg extended back, back knee lowered.
- Straighten your front leg and stretch your hamstring, keeping your hips square.
- Lower your torso towards the floor while maintaining a straight back.
- Hold the position for 10-60 seconds, then repeat on the other side.
Here’s a video that explains this yoga pose in more detail.
Body Parts Movement:
Body Part | Movement Type | Description |
Hands | Moving (Initially), Static | Hands assist by grabbing the big toe or strap to deepen the stretch. |
Chest | Static | The chest stays open and lifted to support posture and alignment. |
Feet | Static | The front foot is grounded while the back foot remains extended behind. |
Knees | Static | The back knee remains on the floor or slightly bent in some variations. |
Shoulders | Static | Shoulders remain relaxed, with arms extended forward, aiding balance. |
Back | Static | The back stays straight, extending through the lifted leg, preventing rounding. |
Common Mistakes to Avoid
Making bent movements around the back when in the pose.
Exercising control over the partitioning process to a level beyond which you want to be fully loosened up.
Swaying or bending a little especially when tired.
The intense stretching that is done during the regime takes deeper if at all it is done too soon.
Test your endurance beyond your capacity and this results in injuries.
What Are the Benefits of Hanumanasana?
Physical Benefits
- Allows the stomach, hamstrings, hips, and groove of the knee to become more flexible.
- It helps to harden abdomen muscles to ensure stability while seated at the foundation of the body.
- Promotes better legs and glute muscles.
- Weakens the muscles at the base of the spine and loosens up the lower half of the body.
Mental Benefits
- Sharpens the mind through improved mood since during the stretch, you have to stay put to do it.
- These muffins act on the nervous system, therefore lowering the levels of stress.
- Develop consciousness as you have to focus on your breathing and the present time only.
Modifications for Beginners
Again, new to practice might find Hanumanasana quite challenging but there are ways to modify the post to get the best out of it as one works on the strength and flexibility aspect.
Using Yoga Blocks for Support
Using the yoga blocks under your hands adds more support and enhances your balance during the practice of the pose in addition to that you can grip the blocks for enhanced stability.
Keeping the Back Knee on the Floor
Rather than shift the back leg backward, try placing your back knee on the ground. This modification eliminates stress on the hips and you feel the stretch on the front leg.
Trying Ardha Hanumanasana (Half Splits)
There are Beginners Asana which include Ardha Hanumanasana or half splits which will prepare the body for full splits.
It permits one to feel the stretch without going to an expert level and is safer as you gain flexibility.
Variations of Hanumanasana
Several ways can be used when practicing hanumanasana including variations meant for the beginners.
These variations act to build strength and flexibility all in a gradual nature.
Ardha Hanumanasana (Half Splits)
The Ardha Hanumanasana is a little easier than the full split pose. There is bending of one leg at the knee and placing the exercising foot forward while the other knee is in touch with the ground.
If used as the final pose, you can vary this position to not dive too deep into the splits and still have a positive impact on your body, so the yoga split pose is suitable for beginners or those who are starting with the splits pose.
Hanumanasana with Blocks
Additional support while in Hanumanasana could be placed under the palms of your hands or below your hips.
This can assist the individual in being able to increase the intensity of the stretch while at the same time having stability for that particular person still developing flexibility.
Dynamic Hanumanasana
For those more experienced, a more complex form of poses consists of moving in and out of the position.
This movement adds more work and creates more space in the practice, improving flexibility and strength simultaneously.
Expert Tips
Be patient and listen to your body; flexibility takes time.
Breathe deeply and steadily to stay calm.
Practice regularly to deepen the stretch and hold the pose longer.
How to Integrate Hanumanasana Into Your Routine
Including Hanumanasana in your practice increases muscle flexibility and strengthens your muscles while adding value to the poses.
The following are some approaches that can assist in applying this pose to efficient sessions.
Going Back to the Poses: Hanumanasana as Part of a Yoga Sequence
The position can be included in diverse classes of yoga, such as Vinyasa or Hatha. It found that it is the proper position to achieve complete stretching and increase flexibility.
It seems to fit well into a flow that aims at strengthening and stretching the hip muscles, hamstrings, and back muscles.
Applying Hanumanasana to Strength Training Schedules
This asana can be easily incorporated into any strength-training exercise program because it enhances flexibility as well as the muscles of the core.
Begin holding for a shorter period and then step by step increase the period to which you can hold.
Advanced Practice: How to Master Hanumanasana
For the more experienced try to extend the duration in which you lock into this position and experiment with more complex versions.
The duration of the pose can be increased if you have stronger core muscles and more flexible muscles as a whole.
Safety Precautions
To remain safe you should give yourself correct posture while performing.
Do not take photographs at work or try to go beyond your endurance.
For support, you can use blocks or straps.
This stretch should be taken after you have warmed up your muscles in some other way.
VeryFit Life Final Words
Incorporating Hanumanasana into your routine, you will indeed undergo a transmutation of your being, physical, mental, and Spiritual.
This pose is hugely rated highly for its ability to improve the body flexibility and even enhance the brain functioning.
This pose should be on your checklist because mastering Hanumanasana is doable! But with regular turns and exercise and also with a little more patience you can get full advantage of this pose.
Just keep practicing, and have fun while changing, growing, and becoming more flexible!
FAQ’s
How can I improve my flexibility for Hanumanasana?
Include in your daily workout regimen some hamstring stretches, lunges, and hip flexors. These will in the course improve your flexibility as you work towards the splits pose.
How often should I practice Hanumanasana?
It is recommended that Hanumanasana be performed 2-3 times a week with consistent inclusion to a particular program of Yoga. Make it possible for the participants to take a break in the course of the session.
Source:
Vikasa. (2024, August 14). Hanumanasana : Splits pose. Everything you need to know. VIKASA.
Waits, V. (2021, March 15). Hanumanasana (Splits) practice. WILDLOVE YOGA.
Lomer, I. (2024, July 6). How to do hanumanasana, the yoga splits. Antara Yoga.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar