Monkey Pose, or Hanumansana, is an advanced splits pose with copious physical and mental benefits. Primarily, it opens the hips and stretches the muscles of the legs including the psoas, the hamstrings and the quadriceps. At the same time, it stabilizes the lower back and the position of the hips and opens the shoulders. Stimulating the Sacral and the Root Chakras, the pose improves one’s awareness and endurance, teaching humbleness.
1.) Begin in tabletop position
2.) Press back into Downward Facing Dog
3.) Lift your left leg up to the sky, keeping your hips square
4.) Bend your leg and bring it between your hands, lowering your back knee down to the mat for Low Lunge
5.) Straighten your front leg as you press your hips back
6.) Slowly straighten your front leg again, sliding your leg forward until your front leg is flat on the floor. Do not try to force this pose as it could lead to injury
7.) Once your front leg is on the mat, sit back and enjoy the stretch throughout your thighs
8.) To release from the pose, simply very slowly reverse the steps and repeat on the opposite side
Monkey Pose is an advanced, very potent hip opener, also stabilizing the hips in their healthy position.
Monkey Pose stretches deeply stretches multiple muscles of the leg including the psoas, the hamstrings and the quadriceps, making them long and lean.
Reaching the arms up with a back - bend allows the shoulder to significantly open and stretch.
Monkey Pose is a powerful activator of the Sacral and the Root Chakras, increasing one’s awareness and grounding one’s thoughts, keeping them healthily humble and wise. Because of simultaneous stabilization of the body parts in a demanding position, the pose also teaches endurance.
Starting from the standard Monkey Pose, let the arms loose. From there, reach them forward so that you can place both hands flat on the ground on both sides of the front flexed foot. Make the torso and the spine follow this movement until you can rest your torso and your forehead on the front leg. Such a variation of the Monkey Pose allows a deeper stretch of the hips, the leg muscles and the back.
Starting from the standard Monkey Pose, let the arms loose. Spread the fingers and lightly place the arms on boths sides of the trunk, eyes gazing forward. Keep marching the arms backwards until you reach the maximal point, allowing the spine to arch with the movement, eyes gazing up. Stop and stabilize the pose until you feel the stretch level is perfect for you. Such a variation of the Monkey Pose allows the practitioner to open their chest and the shoulders more as well as to increase the flexibility of the spine.