Prashamana Yoga

Hanumanasana, also known as Hanuman posture, is an asana in hatha yoga that stretches your hamstrings and spinal muscles. It is said to be particularly beneficial for those suffering from sciatica and chronic back pain. This article contains a guide on how to perform the asana step by step with pictures and video links.

What Is Hanuman Asana

It is a yoga pose that is often used to help with posture and balance. It is also said to improve energy and concentration.

If you are new to yoga, or if you are looking for a challenging pose, Hanuman Asana is a great starting point.

How Do You Practice Hanuman Asana?

It is one of the most popular asanas in yoga. It is a pose that helps you relax and focus. You can do Hanuman Asana in any position, but typically people do it with their legs extended straight out in front of them, and their palms flat on the floor.

There are many benefits to practicing Hanuman Asana. It can help you relax and focus. It also helps improve your flexibility and balance.

Benefits of Hanuman Asana

It is a great pose for overall body health and well- being. It is considered as a universal asana that is beneficial for all body parts, including the spine, neck, shoulders, chest and stomach.

Hanuman Asana can help improve your balance, flexibility and strength. The pose also helps in reducing stress and anxiety levels. Additionally, Hanuman Asana helps in better digestion and circulation.

Postures of Hanuman Yoga

It is one of the most popular asanas in modern yoga. It is also considered to be one of the most beneficial asanas for overall health. It is a standing pose that helps to improve balance, flexibility, and strength. It also helps to reduce stress and tension in the neck, shoulders, and back. If you are new in yoga, or want to improve your practice, try incorporating Hanuman Asana into your routine. Here are some tips on how to do it:

Start by standing with the feet shoulder-width apart and toes pointing outwards. Bend the knees slightly and place the hands on your shins or waistband. Look straight ahead and focus on your breath. stay in this pose for 30 seconds to 1 minute before moving on to the next step.

If you find this pose difficult, you can try variations such as placing one hand on each side of the hips or lowering your torso slightly so that your bellybutton touches the floor. Keep advancing through the sequence by gradually adding more difficulty until you reach a level that feels comfortable.


This is a powerful pose that can be used to open up your chest and shoulders, improve your balance, and increase your flexibility. If you’re looking to add this pose to your yoga routine, be sure to first read the instructions carefully so that you don’t injure yourself. Once you have mastered Hanuman Asana, feel free to use it in varied ways throughout your practice for added benefits.

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Best Yoga Teachers Of Prashmana Yoga School


Teachers make your learning easy and error-free. All teachers are her 500-RYT and have at least 10 years of teaching experience. We strive to maintain a friendly atmosphere between teachers and students to make learning easy and enjoyable. Our highly knowledgeable faculty, led by Guru Vishnu, will guide you in every way possible during your training and help you change your life for the better.  



Yoga Anatomy and Asana

Neha Baliyan

Lead Asana Teacher


Rohit Chobe

Lead Meditation Teacher

Prashmana Yoga School's Reviews

What Our Student Say About Their Yoga Teacher Training In Rihsikesh


Ankita Singh

I have done my 200 hours TTC followed by 300 hrs with Himanshu as my Anatomy teacher. While practicing n learning yoga showed me a new perception of what is real,what is necessary. He helped me find the very basic, very foundational way of learning it all. His teaching simplified the whole learning process to me. I know now which muscle group I am exactly working on and how to do adjustments to get the most of every asana practice. Its funny but take it from a girl who had a little to no knowledge of Biology+physiology. Had no interest in those subject in school. Himanshu will break down each and every aspect of your learning and I actually never felt I was a poor student around him. I won’t call him a guru because I have known him learning about every student of his and always helping them out in 1 or the other aspect. It has been an amazing experience and I am definitely looking forward to learning more from him. Ps. Don’t crack jokes with him, he never stops laughing (out loud😆)!!!! Impossible to not laugh with him :)! PPS. look at him go with his Human props. 😂never a dull moment in class with him even after 2 straight hrs. of lectures.


Renata Mandzhieva

Doing my 200hrs of yoga teacher training at Prashmana School with Madalina and Himanshu was very special. I really enjoyed not only the professionally organized training, but also the warm, caring, fun and easygoing atmosphere they created throughout the course. I am so grateful to Madalina and Himanshu for this training and for doing it in Rishikesh (which I came to love so so much!) While I know Madalina from the beautiful classes she creates at her boutique yoga studio in Vienna and her amazing retreats, I met Himanshu at the training. The way he teaches yoga was a whole different level for me and unlike anything I have done in the past (in trendy yoga studios and five-star hotels in Dubai or pristine beaches in Massachusetts.) I wish for those reading this to experience Himanshu’s classes first hand, but if I were do describe them I would say - traditional, real, otherworldly. Traditional as in very grounded in authentic yoga and it’s roots; real because the asana practice he teaches requires strength and is very effective (toning and stretching!) and otherworldly refers to that inexplicable talent, when someone is THAT good at what they do. Like many others in our course, I felt very lucky to be taught by Himanshu: I am grateful for his gentle care, attention and support, positive vibes and encouragement, as well as a very professional and disciplined attitude. I would also like to note our excellent guest teachers, especially Rohit for meditation classes and the guest expert for the Ayurveda workshop. And, last but not least, the food was as excellent as the course!


Oxana Nelina

I would like to wholeheartedly recommend Prashmana Yoga School to all those who embarked on the path of yoga and mindful living. I was participating in 200 hours teacher trainings organized by Prashmana Yoga in Rishikesh in August 2022 and I can say that this experience became invaluable for me. First of all, I would like to note the professionalism of the teachers, their excellent education and individual approach to each student. As part of the learning process, the human factor always plays a very important role. The teachers of Prashmana Yoga do everything so that every class goes smoothly and for the benefit of each student. Also, one cannot fail to note the excellent organization of the schedule and the inclusion of wonderful excursions and activities that will be remembered for a lifetime. If you participate in school activities such as retreats and yoga teachers trainings, you can be sure of quality food, sincere responsiveness in case of questions and a high level of competence. Thank you Madalina and Himanshu for such a wonderful experience!!! Looking forward to attending more event organized by You!



Prashmana yoga School is better known for its well qualified Teachers Himanshu and Neha both of them are dignified and thorough professional yoga teachers. They work on your short comings improve you in every aspect of life be it yoga on mat and yoga outside. The food here taste awesome and very delicious I have done few retreats and small trainings before but in most of the schools we used to get sick either with funny stomach or vomiting but here none of us fell sick and Stay here was very comfortable and luxurious no complaints. Multiple excursions like visit to holy temples keertans Ganga Aarti rafting were highlights of a day-off. Our invited guest teachers for Ayurveda Kanan was fabulous and also the teacher Georgia for her Kundlini special session was equally wonderful. Words fail me to describe how grateful I am to become a part of Prashmana yoga family. I am grateful to Prashmana yoga teachers to make my life more meaningful after doing this course I feel that life is beautiful and every moment is the moment of celebration.


Julia Navarro

Stumbled upon this school out of the thousands YTT’s available in the area. This was more than just a school to me, they became family. I did my Kundalini YTT, with Himanshu and Georgia. Both have expansive knowledge and experience couldn’t have done it with anyone else. To top that, surprise trips were made to waterfalls, Ganga Aarti, swimming at the Ganges and visit to a sacred meditation cave. The accomodation and 3x daily homemade indian food was one of the highlights. Prashmana School went above and beyond expectations and I couldn’t be more grateful. Namaste

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