Hanumanasana - Monkey Pose/Full Split

Featuring Mindy

Lead Yoga Instructor

(HAH-new-mahn-AHS-uh-nuh)

Monkey Pose, commonly known as “the split,” is an advanced leg stretch and hip-opener. The yoga version of this pose keeps the hips squared to the front, unlike the version practiced in dance where the hips are opened more to the side.

The Sanskrit name for this pose, “Hanumanasana” is named after the Hindu monkey god, Hanuman. In an ancient story, Hanuman took one giant leap all the way from India to Sri Lanka, and then one more leap to return to India. Hanumanasana mimics his leap! By practicing the pose on each side, you become like Hanuman, soaring to a new heights!

Benefits

• Stretches the thighs, hamstrings, groins

• Stimulates the abdominal organs

Directions

1. Begin by kneeling upright with your knees hip-distance apart. Rotate your thighs inward and press your

   shins and the tops of your feet into the floor. Do not squeeze your buttocks.

2. Extend your right leg in front of you with your heel on the floor. Lean your torso forward and press your

   fingertips firmly on the floor. You can also press your hands onto yoga blocks, placed alongside each

   hip.

3. Straighten your right leg, but do not lock or hyperextend your knee. Slowly begin to press your right

   heel forward, away from your torso. Keep rotating your right thigh inward, so your kneecap points

   upward, toward the ceiling. At the same time, slide your left knee back. Press the top of your left foot

   into the floor, or tuck your left toes for more stability.

4. Keep your hips squared to the front of your mat and parallel to each other. Check to ensure your left

   leg is reaching directly behind you and is not splayed out to the side. The center of your left kneecap

   should be pressing on the floor.

5. If you are comfortable and stable here, then bring your torso upright. Place your hands at your chest in

   prayer position, or reach your arms straight up to the ceiling. Gaze softly at the horizon.

6. Hold for up to one minute. To release, press your hands firmly into the floor. Let your right leg drop open slightly as you gently draw your right heel and back leg toward your torso. Return to your starting position. Repeat the pose with the left leg in front for the same amount of time.

Modifications

• Place each hand on a yoga block to help support yourself and to help bring your torso more upright.

• Practice the pose off your mat on a hard floor. Place a blanket under your front heel and back knee; this will help your legs slide forward and back.

• If your front leg does not reach the floor, place a block or bolster underneath your hamstring for

  support.

• If your pelvis does not reach the floor, place a folded, firm blanket or yoga bolster beneath your pelvis

  for support.

Practice our pose of the month with us in your next Studio or Virtual class.