Monkey pose, hanumanasana, is an intimidating pose as most people will immediately say that they can’t do the splits. This pose is easily modifiable, and a great pose to set as a long term goal for your personal practice. Make sure you are properly warmed up before attempting this pose!


Stretches the thighs, hamstrings, groin. 

How to:

  1. Start in a kneeling position. 
  2. Step your right foot forward about one foot in front of your left knee. 
  3. Bring your hands by your sides, using just your fingertips or place blocks under your hands for support. 
  4. Slowly slide your left knee back, straightening it as much as you can as you go. 
  5. At the same time, extend your right leg out in front of you as much as you are able. 
  6. At any point in the pose, feel free to stop and keep one or both knees bent. 
  7. As you keep extending your back leg out behind you, check to make sure that it isn’t angled away from your body, in order to protect your hip joint. Make sure your knee cap is pressing down towards the floor and the top of your foot is pressing in towards your mat. 
  8. With the front leg, make sure the knee is pointing up towards the ceiling. 
  9. When you are ready, and if you are in the full expression of the pose, take your hands off the mat and bring them into prayer. 
  10. Hold for as long as you wish or as long as you are able to then repeat on the other side. 

Modify it:

Use a block under your hands to give yourself more stability. Stay in a half monkey pose position until you are ready with your back knee bent and front leg long.