Gaze ahead, chin levelChest tall, ribs knitFront leg straightHips square and levelBack leg long, thigh downSplits (Monkey Pose)
Hanumānāsana
Read what the gnome says
Splits, the monkey pose! From a low lunge, slide the front heel forward and the back knee back until the legs are in line. Hips square, hands on blocks. Warm up first and never bounce. Breathe, then switch legs. Leaping monkey gnome.
Works on Hamstrings · Hip flexors · Quadriceps
How to do it
- From a low lunge, straighten the front leg and slide the back leg long.
- Place the hands on blocks beside the hips and keep the hips square.
- Lower toward the floor with a lifted chest, breathe and hold; switch sides.
Common mistakes
- Don’t bounce or force the legs apart.
- Don’t let the back knee roll outward.
- Don’t round the back: lift the chest.
Benefits
- Releases tight hips and outer thighs.
- Eases stiffness from sitting and walking.
- A calm, grounding shape to breathe in.
Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Hips
Both Feet Behind the HeadAdvanced
Bulb PoseAdvanced
Center SplitsAdvanced
One Foot Behind the HeadAdvanced
Reclined Foot Behind the HeadAdvanced
Reclining SplitsAdvanced
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