In Search of Hanumān

You do not have far to look for iconography of Hanumān, whose bare footprints leave deep traces across wide stretches of cultures, bridging them as one unity. This is a dedication to the supernatural vānara and folk hero named Hanumān, son of Āñjana and the wind.

Footprint of Hanuman at Lepakshi Temple, India

Hanumān Gāyatrī

Āñjaneyāya vidhmahe (May we realise the son of Āñjana)
Vāyu-putrāya dhīmahi (Let us meditate on the son of the wind)
Tanno hanumat pračodayāt (Through that, may Hanumān illumine us)


Hanumān wields a mace (gada) in an āsana of devotional servitude (dasya-rasa) to Lord Rama and the kingdom of Ayodhyā.

Hanumān (a.k.a. the “monkey”) represents the discipline of taming the mind (čitta-vritti).

Have you seen the venerated hirsute post-war veteran? Please report sightings of Śrī Hanumān to the Yoga community. You may earn +1,000 karma points.

Namaste to this unidentified distant relative:


The Hanumān Festival is celebrated on April 25, 2013.

On April 25, 2015 the lunar eclipse (čandra grahan) occurs in the bright half of the čaitra month on full moon day (pūrṇimā), in the svati constellation (Libra).

Viniyoga Hanuman Vyayam

The following series of Hanumān postures may be used as part of a full practice with twists and lateral bends to bring vitality to the back, knees, piriformis, hamstrings and hips. Collectively, I label my system of progressions “viniyoga-hanumān vyāyam”, which forms part of the foundation of my own regular personal practice.

Arthurian Pose

Use this preparatory pose to stabilize the core (Pilates method). Find the neutral spine by tucking in the pelvis and sucking in the abdomen.

Half Frog Pose (Ardha bhekāsana)

Ardha Bhekāsana

Stretches the piriformis. A safer alternative to the Hero Pose.

Reclining Hero Pose (Supta virāsana)

Supta Virāsana

Stretches the piriformis from a supine position. Cushions assist relaxation.

Hero Pose (Virāsana)


Stretches the piriformis. Kneeling is a pose of noble servitude, and only one fighter in Hindu mythology bears this association: Hanumān.

Lizard Pose Variation A (Utthan priśthāsana)


Press hands on the mat, lift the back heel but keep the back leg straight. Hold. Use the supports to allow the back hamstring to stretch.

Crescent Moon Lunge (Añjeyarāsana)


Rest your back knee on the mat (or cushion). Square the hips towards the front of the mat. Lean forward slightly to open the hips. Inhale, engage the core and bend backwards.

Lizard Pose Variation B (Utthan priśthāsana)

Utthan priśthāsana

Bring both of your elbows to rest on the mat. Hold. Lift the back knee off the mat and straighten the back leg. Use this preparatory pose to loosen the hips before taking kauṇḍinyāsana and/or ekapada bakāsana.

Pistol Pose

Keep the foot slightly flexed and gently straighten the leg like a pistol. This step (sthiti) follows a crescent moon lunge to loosen the hamstring, preparing for seated splits. Use tracking to test the stability of the patellofemoral joint.

Psoas Stretch

Rest your back knee on the mat (or cushion). Keeping that knee on the mat, raise the foot. Reach the opposite hand behind and hold onto your raised foot.

Lizard Pose Variation C (Godha-pīṭham)

Godha pīṭham

Stretches the iliotibial band and the piriformis, and opens the hips. Bend your front knee and rest the leg on its side. Square the hips towards the front of the mat, and extend the back leg as far back as possible. Extend your back and walk your hands forward. The pose that brings the crown of the head to the back of the foot is called ekapada rajakāpotāsana.

Seated Splits (Hanumānāsana)


Mark of Hare Pose (Śaśankāsana)


The moon signifies healing and rejuvenation. On April 25, 2015 the lunar eclipse (čandra grahan) occurs in the bright half of the čaitra month on full moon day (pūrṇimā), in the svati constellation (Libra).

The Mark of Hare signifies the auspicious full moon. The birthday of Hanumān falls on the full moon at the March Equinox. Thus, the Mark of Hare Pose (Śaśankāsana) is often called Baby Pose (Bālāsana) or Child Pose.

Flying Knee Strike

The flying knee strike (hanuman thayam) in Muay Thai is performed by rotating the body so that the side of the knee strikes the opponent.