Basic SittingAdvanced
Monkey Pose
Hanumanasana
Front split dedicated to Hanuman's leap, rooting the back leg while the heart lifts to square and lengthen the pelvis.
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How to Perform
- 1
From a low lunge with the right foot forward, frame the front foot with blocks or fingertips.
- 2
Inhale to lengthen the spine; exhale to slide the front heel forward and back knee backward while hips stay level.
- 3
Extend both legs fully and lower the pelvis until the front hamstring and back thigh blanket the mat.
- 4
Lift the torso upright, draw the sacrum forward, and bring palms to Anjali Mudra or overhead as breath steadies.
- 5
Hold for several cycles, then plant the hands, lift the hips, and glide back to kneeling before repeating on the second side.
Benefits
- Releases hamstrings, hip flexors, and groins to relieve sciatic tension.
- Builds symmetrical pelvic mobility required for deeper backbends and seated lotus work.
- Trains sustained breath focus to stay calm inside an intense extension.
Alignment Cues
- Keep both ASIS square to the front.
- Front knee and toes continue facing the ceiling.
- Back leg stays internally rotated with the kneecap down.
- Let props catch the pelvis rather than collapsing into the low back.
Common Mistakes
- • Forcing depth
- • Rounding spine
- • Holding breath
- • Ignoring pain signals
Contraindications
- • Acute hamstring or groin tear
- • Hip labral instability
- • Sciatic inflammation or lumbar disc injury
Recommended Props
BlocksBolsterBlanket