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Half Monkey Pose

Half Monkey pose is an intermediate forward bend that stretches the ankles, 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 ankles, calves, hamstrings and lower back.

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

    block under each hand can help to reduce the pressure on your lower back. You can also put a blanket under your 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.

CONTRAINDICATIONS

  • Avoid Half Monkey if you have a knee or lower back injury.

MASTER HALF MONKEY POSE

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