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Monkey Split Pose Hanumanasana

: 2 min

: 70 score

: 10 kcal

Favorable effect

Strengthens the back muscles
Improves hip mobility
Strengthens the hip muscles
Develops flexibility in the back surface of the legs
Stimulates blood circulation in the legs
Improves mobility of the leg joints

Contraindications

Pregnancy

Technique of execution

Come up into a kneeling position. Straighten your left leg out in front of you, with your toes pointing back at you. Bring your hands down to the floor. Spread your legs wide. Stretch your left leg forward, and your right leg back. If you can’t sit down on the floor right away, hold your weight on your hands, slowly stretching out your leg muscles. If you can reach the floor – relax your legs. Extend upwards through the crown of your head. Breathe evenly. Then press your hands into the floor. Bend your left leg. Get up on your knees. Sit back on your heels. Repeat on the other side. Come up into a kneeling position. Straighten your right leg out in front of you, with your toes pointing back at you. Bring your hands on the floor. Spread your legs wide. Stretch your right leg forward, and your left leg back. If you can’t sit down on the floor right away, hold your weight on your hands, slowly stretching out your leg muscles. If you can reach the floor – relax your legs. Extend upwards through the crown of your head. Breathe evenly. Then press your hands into the floor. Bend your right leg. Get up on your knees. Sit back on your heels. Keep your back straight. Let your palms rest on your thighs

What to do if it does not work out, as in the video

1

If you struggle to get into the pose without strain, use blocks for stable support. Be sure you keep your pelvis aligned.

2

If you are unable to keep your legs straight without straining, try bringing the knee of your back leg onto the floor and come a bit higher, only bend towards the front leg as far as you feel comfortable.

Where can I meet

Lesson search

Challenges

Monkey Split Pose occurs 10 times in 10 lessons

Theme	Title	Time
Flexibility	The Splits 90 min	90 min
Flexibility	Flexible Body 45 min	45 min
Flexibility	Flexible Body 60 min	60 min
Flexibility	Flexible Body 90 min	90 min
Relax	Moon Yoga 90 min	90 min
Flexibility	Stretching 45 min	45 min
Flexibility	Stretching 60 min	60 min
Flexibility	Stretching 90 min	90 min
Advanced	Yoga for Advanced 60 min	60 min
Advanced	Yoga for Advanced 90 min	90 min

Monkey Split Pose occurs 18 times in 18 challenges

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 26	4 w.	26
Split	Front split in 35 Days 5 w. Day: 10, 11, 14, 17, 21, 22, 23, 27, 28, 29, 31, 32, 33, 34, 35	5 w.	10, 11, 14, 17, 21, 22, 23, 27, 28, 29, 31, 32, 33, 34, 35
Split	Front split in 14 Days 2 w. Day: 14	2 w.	14
Flexibility	Flexible Body in 14 Days 2 w. Day: 13	2 w.	13
Split	Front split in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Flexibility	Flexible Body in 21 Days 3 w. Day: 20	3 w.	20
Split	Front split in 21 Days 3 w. Day: 6, 7, 21	3 w.	6, 7, 21
Stress	Release from anxiety in 21 days 3 w. Day: 19	3 w.	19
Stress	Release from anxiety in 28 days 4 w. Day: 20	4 w.	20
Split	Front split in 28 Days 4 w. Day: 24, 25, 26, 27	4 w.	24, 25, 26, 27
Advanced	Yoga for Advanced in 7 days 1 w. Day: 7	1 w.	7
Advanced	Yoga for Advanced in 14 days 2 w. Day: 8, 10, 12	2 w.	8, 10, 12
Advanced	Yoga for Advanced in 21 days 3 w. Day: 10, 17, 19	3 w.	10, 17, 19
Advanced	Yoga for Advanced in 28 days 4 w. Day: 11, 16, 18, 24, 25	4 w.	11, 16, 18, 24, 25
Advanced	Yoga for Advanced in 35 days 5 w. Day: 26, 29, 34	5 w.	26, 29, 34
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 24	4 w.	24
Weight Loss	Slim Body in 21 Days 3 w. Day: 3, 15	3 w.	3, 15
Weight Loss	Slim Body in 28 Days 4 w. Day: 23	4 w.	23

Details of the exercise

Category

Seated Poses

Duration

: 2 minutes

Energy consumption

: 10 kcal

Reward

Flexibility

20

Stamina

8

Focus

12

Strength

4

Mobility

14

Balance

12

Popularity 336 out of 442

Rarely used
in ready-made lessons

10 lessons

Rarely used
in ready-made courses

18 challenges

Where can I meet

Lesson search

Challenges

Monkey Split Pose occurs 10 times in 10 lessons

Theme	Title	Time
Flexibility	The Splits 90 min	90 min
Flexibility	Flexible Body 45 min	45 min
Flexibility	Flexible Body 60 min	60 min
Flexibility	Flexible Body 90 min	90 min
Relax	Moon Yoga 90 min	90 min
Flexibility	Stretching 45 min	45 min
Flexibility	Stretching 60 min	60 min
Flexibility	Stretching 90 min	90 min
Advanced	Yoga for Advanced 60 min	60 min
Advanced	Yoga for Advanced 90 min	90 min

Monkey Split Pose occurs 18 times in 18 challenges

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 26	4 w.	26
Split	Front split in 35 Days 5 w. Day: 10, 11, 14, 17, 21, 22, 23, 27, 28, 29, 31, 32, 33, 34, 35	5 w.	10, 11, 14, 17, 21, 22, 23, 27, 28, 29, 31, 32, 33, 34, 35
Split	Front split in 14 Days 2 w. Day: 14	2 w.	14
Flexibility	Flexible Body in 14 Days 2 w. Day: 13	2 w.	13
Split	Front split in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Flexibility	Flexible Body in 21 Days 3 w. Day: 20	3 w.	20
Split	Front split in 21 Days 3 w. Day: 6, 7, 21	3 w.	6, 7, 21
Stress	Release from anxiety in 21 days 3 w. Day: 19	3 w.	19
Stress	Release from anxiety in 28 days 4 w. Day: 20	4 w.	20
Split	Front split in 28 Days 4 w. Day: 24, 25, 26, 27	4 w.	24, 25, 26, 27
Advanced	Yoga for Advanced in 7 days 1 w. Day: 7	1 w.	7
Advanced	Yoga for Advanced in 14 days 2 w. Day: 8, 10, 12	2 w.	8, 10, 12
Advanced	Yoga for Advanced in 21 days 3 w. Day: 10, 17, 19	3 w.	10, 17, 19
Advanced	Yoga for Advanced in 28 days 4 w. Day: 11, 16, 18, 24, 25	4 w.	11, 16, 18, 24, 25
Advanced	Yoga for Advanced in 35 days 5 w. Day: 26, 29, 34	5 w.	26, 29, 34
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 24	4 w.	24
Weight Loss	Slim Body in 21 Days 3 w. Day: 3, 15	3 w.	3, 15
Weight Loss	Slim Body in 28 Days 4 w. Day: 23	4 w.	23