vānarāsana (sometimes bānarāsana) – part one

Lunge/Monkey pose. Vānara is a Sanskrit word literally meaning "a human having the fur or tail of a monkey." It popularly refers to the race of monkey-like humanoids in the Hindu epic Ramayana who are brave and inquisitive in nature. They are at least a foot shorter than an average human and their bodies are covered with light fur, generally brown in color. The most famous Vanara is Hanumān, a loyal devotee of Lord Rama.[1]

Phonetic pronunciation: vah-nuh-rah-suh-nuh

vānara = the monkey (Hanumān)[2]
āsana = pose

Basic Instructions for Entering the Pose[3]

• Start out kneeling on all fours
  - Hands should be positioned directly under the shoulders
  - Knees should be directly under the hips
• Step forward with the right foot, placing it between the hands
  - Make sure the knee is directly over the ankle
  - Creating a ninety-degree angle between the floor and the calf/shin
  - Right thigh parallel with the floor
• Lift the left knee off the ground (or see low lunge variation below)
• Press the left heel backward
• Feel the opposition created by pressing the left heel back and the right knee forward
• Relax and lengthen the neck
• Hold for five breaths (or more)

To come out of the pose

• Lower the left knee down
• Slide the right knee back so you are on all four
• Repeat on the other side

Low lunge variation

• Instead of lifting the left knee (the back knee)
• Keep the back knee down on the ground
• Lower the pelvis toward the floor (lengthening the two thighs in opposite directions)
• While pressing the front of the torso forward and gently up

Modifications

• If your knees are sensitive and the floor is hard, you might consider using a blanket under your knees to protect them from pressure and stress.
• Use yoga blocks under the hands if you need them.

Benefits

• Opens the hips and chest
• Important stretch for proper alignment of the pelvis
• Stretches the hip flexor muscles deep in the pelvis
• Stretches the groin and legs (front of the thighs)
• Lengthens the spine
• Strengthens the lower body

Contraindications: Recent or chronic injury to the legs or hips

Namasté,

Jonie
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[1] From http://www.experiencefestival.com/a/Vanara/id/578872
[2] Definition found at http://vedabase.net/v/vanara
[3] Instructions, modifications, benefits, and contraindications combined and modified from the following sources: Yoga – Mastering the Basics, by Sandra Anderson and Rolf Sovik, Psy.D. (Himalayan Institute Press, 2006), p. 35; Yoga Zone Introduction to Yoga, by Alan Finger with Al Bingham (Three Rivers Press, 2000), p.94; http://www.yogabasics.com/, utthita ashwa sanchalanasana.