Half Monkey pose is an intermediate forward bend in yoga that stretches the calves, hamstrings and lower back. Another name for the pose is Half Front Splits. The reason they call it Half Monkey is, not because you look like a monkey but, because the Sanskrit name for the pose is ardha (half) hanumanasana after the famous Hindu monkey god, Hanuman.
HALF MONKEY POSE BENEFITS
- Stretches the hamstrings of your front leg as your hip flexes over your straightened knee.
- Stretches the calf of your front leg as you flex your foot, adding ankle dorsiflexion to the fold.
- Stretches the lower back as your spine folds forward over your front leg.
CATEGORY
SKILL LEVEL
- Intermediate
INSTRUCTIONS
- Set-Up
Start in Low Lunge.
- Action
Rock back and flex your front foot. Square your hips with the mat and fold forward.
- Refinements
Walk your hands towards the top of your mat and draw your toes back to increase the stretch in your calves and hamstrings.
- Props
A block under each hand can help to reduce the pressure on your lower back. You can also put a blanket under your back knee.
- Duration
Stay in the pose for 3-5 breaths.
- To Release
Take a deep breath in. Exhale, rock back to Low Lunge and step back to Downward Dog for the other side.
MODIFICATION: Half Monkey Pose on Blocks
- Place a block under each hand to bring the mat up to you, reducing pressure on your lower back and making it easier to keep your spine long as you fold forward.
CONTRAINDICATIONS
- Avoid Half Monkey if you have a knee, hamstring or lower back injury.
MASTER HALF MONKEY POSE
If you’d like to practise Half Monkey pose as part of a sequence, watch Head-To-Toe Cool-Down—a 15-minute guided practice designed to stretch all the major muscles in your body, including the calves and hamstrings. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
Add comment