How to Do Krounchasana Pose | Heron Pose

Hanumanasana, or Monkey Pose, is one of those heart-opening, leg-lengthening poses that invites us to be both brave and patient. Named after the deity Hanuman and his legendary leap, this pose is all about exploring the space in our hips and hamstrings. It’s a deep stretch, for sure, but it’s also a beautiful opportunity to practise self-compassion as we move toward our own unique version of the splits.

We love how this pose feels like a real journey. Some days your hips might feel open and ready to glide, and other days they might feel a bit tighter—and that is perfectly okay! Whether you’re hovering high with the support of blocks or your hips are resting on the earth, you are doing the yoga. It’s all about the feeling, not the “perfect” shape.

In this guide, we’ll walk through how to safely ease into this deep opener while honouring exactly where your body is today.

How To Do Hanumanasana (Monkey Pose (The Splits))

Warm up your body
Before we dive into the deep stuff, let’s get the blood flowing. Spend a few minutes in Cat-Cow or a few Sun Salutations to warm up your hips, hamstrings, and quads so your body feels ready to open up.

Start in a lunge
From a kneeling position, step your right foot forward into a low lunge. Keep your left knee on the mat—you might like to pop a folded blanket under that back knee for a bit of extra cushioning and love.

Slide into the stretch
Slowly start to shift your weight back as you slide your right heel forward. Keep your hips square to the front of the mat, and remember, there’s no rush here; just move until you feel a gentle stretch.

Support yourself with props
Place your hands on the floor or, even better, on two blocks on either side of your hips. Using blocks is a total game-changer here—it helps keep your chest lifted and your spine long so you can breathe deeply.

Find your comfortable edge
Keep your front toes pointing up and your back leg active. If you’re practising this as Yin Yoga, you might choose to stay here for 3-5 minutes, using a bolster under your pelvis for support so you can truly soften into the shape.

Ease out and swap
Take a few more deep, nourishing breaths here, then slowly slide that front heel back to return to a kneeling position. Take a moment in Child’s Pose before switching sides to keep things balanced.

The Benefits of Hanumanasana (and Yoga in General)

Hanumanasana is a powerhouse for opening up the lower body. It provides a deep stretch for the hamstrings, hip flexors, and groin, which can feel absolutely amazing if you spend a lot of time sitting at a desk. By lengthening these muscles, we’re not just working on flexibility; we’re also supporting better posture and helping to ease any niggling tension in the lower back. It’s a pose that builds incredible leg strength and stability as we learn to engage the muscles even while they’re stretching.

Beyond the physical, this pose is a beautiful way to settle the nervous system. Because it’s quite a big, deep stretch, it requires us to stay present and use our breath to navigate the intensity. This focus helps to quiet the mind and can lead to a real sense of emotional release, letting go of any stored stress we might be carrying in our hips.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about meeting ourselves with kindness at our edges and discovering the quiet resilience that lives within us.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Eka Pada Rajakapotasana Pose | King Pigeon
• How to Do Arivrtta Anjaneyasana Pose | Revolved/Twisted Lunge Pose
• How to Do Tadasana Pose | Mountain Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla