Pose library›Hip opener poses
Advanced · Hip opener

Monkey Pose
Hanumanasana

A full front split that requires patient preparation through the hamstrings and front hips.

Instructional illustration of Monkey Pose
LevelAdvanced
Pose typeHip opener
Primary focusHamstrings, Hip flexors

How to practice Monkey Pose

  1. Begin in a low lunge with the back knee padded.
  2. Shift the hips back and gradually slide the front heel forward.
  3. Support the hands on blocks and keep the hips facing forward.
  4. Lower only while both legs and the pelvis remain pain-free.

Practice tips

  • Stay in Half Split with the front knee slightly bent.
  • Support the pelvis on blocks or bolsters.
Practice note: Never force a split; avoid with acute hamstring, groin or hip injuries.
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Understanding Monkey Pose

Monkey Pose is categorized as a advanced hip opener pose with an emphasis on Hamstrings and hip flexors. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Keep sensations away from the knee joint.
  • Use blocks or cushions to support the weight of the legs.
  • Work slowly because hip mobility differs substantially between people.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Pigeon Pose Eka Pada RajakapotasanaBound Angle Pose Baddha KonasanaGarland Pose Malasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.