Monkey Pose
HanumanasanaThe full front-to-back splits, lengthening one hamstring and the opposite hip flexor to their limit. A long-term project pose built on blocks over time.
- 01From a low lunge, straighten the front leg and slide the heel forward.
- 02Ease the back leg straight behind you, top of the foot or toes down.
- 03Keep the hips square to the front and level with each other.
- 04Support the hips and hands on blocks and lower only as far as the legs allow.
- 05Lift tall through the spine and breathe into the stretch.
- 01Square the hips to the front.
- 02Sink onto blocks, never onto a locked knee.
- 03Front toes point up, back kneecap down.
- 01Dropping into the splits before the legs are ready — use blocks and go halfway.
- 02Letting the hips twist open to reach lower — keep them square.
- 03Hyperextending the front knee — micro-bend and keep the thigh engaged.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.