Monkey Pose: Use This Splits Pose for a Deep Hip Opener

Level of difficulty: Intermediate to advanced

Monkey Pose gets its name from Hindu mythology. Lord Hanuman (the monkey god) leaps from the southern tip of India to the island of Sri Lanka. The mythological leap is captured in the Monkey Pose, which opens the hips and stretches muscles in the groin and hamstring region. Make sure to warm up your legs and hips before doing this challenging pose.

In Sanskrit, Monkey Pose is known as Hanumanasana (Haa-NU-mahn-AHS-anna). Hanuman, refers to Lord Hanuman, and asana, means pose.

Benefits

• Stretches and strengthens muscles in the hamstrings, thighs, and groin region
• Improves flexibility in hips, groin, and legs
• Stimulates abdominal organs
• Strengthens the quads and hip flexors
• Stimulates the sacral and root chakras
• Increases awareness and balance
• Tones pelvic area
• Increases resilience and grounds thoughts

Precautions for Monkey Pose

• Hamstring or groin injury
• Pregnancy
• Joint injuries (hips, knees, or ankle)
• Tailbone injury

Prep poses

• Warrior Pose
• Butterfly Pose 
• Downward Facing Dog Pose
• Pigeon Pose
• Crocodile Pose
• Sun Salutation

Tips for practicing Hanumanasana

• Make sure you continue to breathe while holding the posture
• Do not force your body into a full split, as it might harm your body
• Respect your body's limits and stretch only to a point of comfort
• Attend a class with a yoga teacher for extra guidance

Breathing exercise for Monkey Pose

The best breathing exercise for any yoga posture is victory breath or ocean breath, also known in Sanskrit as Ujjayi breath. This simple-to-learn technique helps you control your breath and maintain an even flow. Watch this video to learn how to practice and add it to your yoga practice the next time you hit the mat.

Step-by-step instructions for Monkey Pose

1. Start by kneeling on the floor. Keep your legs hip-width apart. The tops of your feet should lay flat on the ground.
2. Extend your left leg out in front of you, your heel on the ground, and your foot flexed toward you.
3. Bend the torso forward slightly, supporting your weight on your fingertips.
4. Slowly straighten the left leg, keeping the knee flexible.
5. Gently start to slide the left heel forward and the right leg back slightly, taking care not to put pressure on the knee.
6. Keep the hips level and square with your mat.
7. Optional: Bring the torso toward the mat while exhaling and lengthening the spine. Continue to breathe!
8. Slowly bring back the left heel while pressing your fingertips into the floor to come out of Half Monkey Pose. Then, return to the kneeling position.
9. Take several breaths before following directions using the right leg in front.

Full Monkey Pose

Monkey Pose modifications and variations

To Modify

• Place a blanket below your knees and ankles to avoid any pain or discomfort
• Use two blocks to support your arms

Variations

• To increase the challenge while in full Monkey Pose, lift the arms overhead with the palms facing each other. 

Follow-up poses

• Seated Forward Bend 
• Wind-Relieving Pose 
• Child’s Pose
• Corpse Pose

Enhance your yoga practice with SKY Breath Meditation

When practiced regularly, breathing and meditation supercharge yoga's life benefits. To get the most out of your yoga practice, add Sudarshan Kriya Yoga, also known as SKY Breath Meditation.

SKY practitioners report:

• Greater mental focus
• Healthier blood pressure
• Enhanced deep sleep
• Mental fortitude
• Increased joy and optimism
• Decreased stress, anxiety, and depression

Register for the Art of Living Part 1 course to learn SKY today!