Pose library›Hip opener
Advanced · Hip opener

Monkey Pose
Hanumanasana

A full front split that requires patient preparation through the hamstrings and front hips.

Instructional illustration of Monkey Pose
LevelAdvanced
Pose typeHip opener
Primary focusHamstrings, Hip flexors

How to practice Monkey Pose

  1. Begin in a low lunge with the back knee padded.
  2. Shift the hips back and gradually slide the front heel forward.
  3. Support the hands on blocks and keep the hips facing forward.
  4. Lower only while both legs and the pelvis remain pain-free.

Practice tips

  • Stay in Half Split with the front knee slightly bent.
  • Support the pelvis on blocks or bolsters.
Practice note: Never force a split; avoid with acute hamstring, groin or hip injuries.
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