Monkey Split Pose Hanumanasana

2 min
70 score
10 kcal
Monkey Split Pose
hourglass-icon 2 min
Practice with video · 1.6833333333333333 min
asana miniature
01:41
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute

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

Upload date:2024-04-18T20:26:56+03:00

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 60 min
Advanced 90 min

Monkey Split Pose occurs 18 times in 18 challenges

Theme Title Duration Day
Flexibility 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 2 w. 13
Split
Front split in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Flexibility 3 w. 20
Split
Front split in 21 Days 3 w.
Day: 6, 7, 21
3 w. 6, 7, 21
Stress 3 w. 19
Stress 4 w. 20
Split
Front split in 28 Days 4 w.
Day: 24, 25, 26, 27
4 w. 24, 25, 26, 27
Advanced 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 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 335 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 60 min
Advanced 90 min

Monkey Split Pose occurs 18 times in 18 challenges

Theme Title Duration Day
Flexibility 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 2 w. 13
Split
Front split in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Flexibility 3 w. 20
Split
Front split in 21 Days 3 w.
Day: 6, 7, 21
3 w. 6, 7, 21
Stress 3 w. 19
Stress 4 w. 20
Split
Front split in 28 Days 4 w.
Day: 24, 25, 26, 27
4 w. 24, 25, 26, 27
Advanced 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 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
Урок 239 ( Monkey Split Pose )

1 / 1 асан
asana
01:41
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00