The Myth of Hanumanasana

Hanumanasana, otherwise known as the front splits, is an intermediate to advanced posture that requires significant flexibility in the hamstrings and hip flexors. It is often glamorised on social media, but it is in fact a powerful pose that cultivates persistence, patience, and bodily awareness. The physical benefits are many, though the skills hanumanasana fosters are invaluable on your spiritual path.

The pose is named for the monkey god, Hanuman, who embodies the qualities necessary to master this asana.

The Myth

Our monkey god is most commonly considered to be the son of Anjana, a forest dwelling nymph, and of Vayu, the God of Prana or Air. His divine parentage meant Hanuman possessed superhuman abilities. He was impossibly strong, he could move at immeasurable speeds, fly great distances and transform in size. As a child, he took a fantastical leap towards the sun. He mistook it for a juicy red fruit and sought to pluck it from the air. Indra, ruler of the Gods, intervened on the sun’s behalf, striking the young monkey out of the sky with a ray of lightening. It smashed against Hanuman’s chin and sent him hurtling to the ground, dead and his jaw irreparably broken. His name actually translates to ‘disfigured jaw’. Upon hearing of his son’s death, Vayu erupted in a storm of rage and withheld air from the beings of earth. All life began to suffocate in the face of Vayu’s wrath until Shiva, the God of regeneration, revived Hanuman. Vayu returned air to humanity in thanks, though Hanuman woke with no memory of his divinity and the gifts with which he was born.

It wasn’t until adulthood that Hanuman regained knowledge of his powers and enacted the feat he is most renowned for. He had grown to be a fearsome warrior, and was recruited alongside his army of vanara, or ape soldiers, to fight in service of prince Rama. The prince, known for his benevolence, was in a long-standing war with the ruler of Sri Lanka, Ravana, a 10-headed demon notoriously intelligent but equally depraved. Upon meeting Rama, Hanuman was convinced of the prince’s divinity and the righteousness of his endeavour to defeat Ravana. He pledged his life to Rama then and rediscovered his own power in service to him. Hanuman was first called upon when Ravana had kidnapped Rama’s wife, Sita. Someone had to undertake the enormous task of travelling from South India to Sri Lanka to ascertain where she was being held prisoner. Just in time for this immense act of service, Hanuman was reminded of his divinity and made one colossal leap across the sea. It is this action that inspired hanumanasana.

He successfully located Sita and assured her that Rama was journeying there, determined to save her. Hanuman made a destructive escape, burning much of the country up before bounding back to India to inform Rama of Sita’s whereabouts. An epic battle ensued, in which Rama’s beloved was recovered and Ravana was justly defeated. Rama’s brother, Lakshmana, was violently injured in the onslaught though, and Hanuman’s powers were sought a second time. A magical herb was required to tend Lakshmana’s wounds, a herb found only on the highest of Himalayan peaks. Ever devoted to his lord Rama, Hanuman leapt again from South India to the northernmost tip of the mountain range. Upon arriving, he realised he had no notion of the plant’s appearance and so prised a whole mountain off the face of the earth to carry it back to Rama. In so doing, he saved Lakshmana’s life, then made the last of his famous leaps to return the mountain home.

Hanuman’s life is defined by his selfless service to Rama. When offered gifts for his heroism, he refused them and asked only to forever remain Rama’s devotee. To prove the sincerity of his devotion, he tore open his chest to reveal bones inscribed with the name of his master. He spent the rest of his immortal life as Rama’s constant companion.

The Meaning

The myth of Hanuman is actually an allegorical representation of the devotional path to spiritual awakening.

Hanuman is the ultimate yogi. He displays the discipline and devotion necessary to connect with the divine within ourselves; hanumanasana mirrors these qualities. This divinity is represented by Rama, who stands as the moral example we must work towards, the ideal we cultivate in our yoga practice. Hanuman’s commitment to Rama personifies the quest to reach enlightenment, and the asana becomes symbolic of this journey.

Hanuman also demonstrates our ability to overcome the impossible by believing in oneself and remaining committed to our goals. It is with this notion in mind that hanumanasana should be approached. Despite the apparent difficulty of what lies ahead, belief in your potential and devotion to your spiritual and physical growth will allow you to achieve more than you thought possible.

How-To

DO NOT attempt hanumanasana without warming up sufficiently. The most flexible of yogis can injure themselves by rushing into this asana, so take great care and do not force yourself into a shape. This pose is a journey and your commitment to improvement is what’s valuable.

Please AVOID if you are heavily pregnant, or have groin or spinal injuries.

1. Once you have stretched the hips, hamstrings and hip flexors you can begin your hanumanasana practice. You will most likely require a bolster or cushion so have this to hand.

2. Start by coming into table top position, with your knees on the floor directly below each hip and your hands in line with your shoulders.

3. Bring your right knee towards the chest and land the foot between the hands, as if adopting a low lunge position.

4. Begin to straighten the right leg, and flex the front foot so the toes are reaching up to the sky. You’ll find the pelvis naturally comes to hover over your back knee. Maintain a straight back by pressing the floor away and keeping the gaze ahead. This is ardha hanumanasana or the half split pose. If you are feeling an extremely intense stretch in this position, let this be as far as you go today. Incorporate this into your yoga practice until you feel ready to progress further.

5. If you are comfortable performing ardha hanumanasana, place a bolster below you. It will be there to cradle your pelvis once you lower further into the posture. For a more controlled descent, place your hands upon the bolster and use your arm strength to support your weight.

6. Wriggle the front heel slowly forward, ensuring the toes remain pointed upwards. Your hips will gradually lower, but take notice to keep them directed forward. Feel free to put as many cushions underneath you to hold you in the stretch and do not lower any further if the intensity becomes too much for you to comfortably sit in.

7. When you’ve lowered as far as you feel safely able and your sit bones are either supported by a throne of cushions, a bolster or the floor, double check your hips are aligned, facing the front of your mat.

8. Then bring your hands together at the heart centre. Straighten your spine and draw the crown of your head upwards.

9. Close your eyes and endeavour to hold the pose as long as it remains comfortable. Inhale energy into the areas you are feeling the most tension, then exhale to allow those areas to relax. Meditate on the sensations you’re experiencing and modify the pose if any pain arises.

10. Whenever you are ready to exit the pose, place your hands back on the bolster/the floor, tuck the back toes and begin to lift your hips, coming back into ardha hanumanasana. Release the leg back into your table top position and repeat these steps on the opposite side.

Benefits

- This pose stimulates circulation in the legs and hip girdle, rejuvenating muscles, tissues, ligaments and tendons.

- It strengthens the pelvic floor muscles, and improves blood supply to the reproductive organs. It is particularly invigorating for female reproductive health.

- The flexibility of the hips, hamstrings and hip flexors are significantly improved.

- Leg muscles are stretched, strengthened and toned.

- By strengthening and stretching the groin and psoas, the hips are stabilised and mobility increases.

- The tailbone is stretched, which has a positive effect on posture.

- It can improve kidney function and purifies the endocrine system.

- The abdominals are engaged and strengthened.

- It has an invigorating effect on your mental willpower, increasing patience and endurance.

Take a confident leap to harness the ultimate power of your body and rediscover your divine potential. Hanumanasana will allow you to access physical heights, but also opens the door to a deeper, more conscious mode of meditation.

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