Monkey Pose

Advanced Pose
This is an excellent hip and groin opener. Performing this pose brings quality of surrender, humility and devotion.


From Adho Mukha Svanasana (Downward Facing Dog), step left foot forward into a deep lunge.
Hands in front, firmly pressing into the ground by either the side of the left foot. Back leg is straight, heel lifted off the ground, bringing weight forward.
Take a deep inhalation, and on exhale begin to slide into the splits.
Keeping the spine upright, chest lifted up. Then stretching arms over the head, palms together in Namaskar.
Breathe 5-10 breaths.
To go deeper into the pose and to get more of an intense stretch, bring the chest down closer to the thighs, whilst stretching the arms out in front of you on the ground. Breathe.
To come out of the pose, place both hands back on the ground, lift hips up. Bend the left knee, foot coming close to the pelvis and step left foot back to Adho Mukha Svanasana.
Repeat on other side.


Stretches hamstrings, groin and hip flexors.
Strengthens the pelvic floor muscles.
Strengthens the abdominal muscles.
Relieves sciatica pain.



Hamstring or groin injury.
Tight hips, hamstrings or groin.
Back injury or back pain.



Placing a blanket underneath the hips.
Tight hamstrings: Use blocks on the side, until hips can easily with comfort touch the ground.

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