How to Practice Half Monkey Pose

Half Monkey Pose—also called Ardha Hanumanasana—is an intermediate stretch pose in yoga that truly opens up your hips, hamstrings, and calves. It’s essentially a “half split” and is usually practiced on the path to obtaining a full split, or Hanumanasana. But don’t let “split” frighten you away! This pose is completely accessible—even if you’re just beginning.

Why Practice Half Monkey Pose?

This pose does a whole lot more than simply appear hip. It extends and lengthens major muscle groups and is frequently employed by yogis, runners, and athletes alike—be it as a warm-up, cool-down, or just a part of their normal routine.

Here’s what Half Monkey Pose can do for you:

Deep hamstrings, lower back, ankles, and calf stretches
Improves your balance
Lengthens your spine
Increases flexibility and range of motion
Opens up tight hips

Warm Up First!

It’s extremely crucial to prepare your body before you attempt Half Monkey Pose. Pay special attention to warming up your hamstrings and hips. Here are some yoga poses that will prepare you just right:

Sun Salutation (Surya Namaskar): An excellent all-body warm-up that gets the muscles going and joints relaxed. Do at least 3 rounds, synchronizing your breath with each action.
Standing Forward Fold (Uttanasana): Ideal for warming up the hamstrings, hips, and lower back. And it’s a great way to practice extending your spine—something you’ll want to do in Half Monkey Pose.
Low Crescent Lunge: Do each side to stretch out the hips and extend the hamstrings. Hold for a minimum of 5 breaths, and ensure your hips are facing directly forward and your alignment feels safe and stable.

How To Do Half Monkey Pose (Step-by-Step)

If your hamstrings or hips are somewhat tight, don’t worry—simply go slowly and use props, if necessary. The pose is easy for beginners, as long as you move slowly and allow your body time to adjust.

Here’s how to do it:

Begin in Downward-Facing Dog. Step your right foot forward between your hands and lower your left knee to the mat gently.
Curl your left toes under (heel lifted), and stack your knee under your hip, making a solid 90-degree foundation. If you can, you may also uncurl your toes; otherwise, leave them curled up.
Slide your right foot forward. Your hands or fingertips should be on the ground—or put blocks under your hands for support.
Stack your hands right under your shoulders.
Attempt to straighten your right leg all the way, with your heel held down and your toes flexed upwards toward the ceiling.
Square your hips: draw the right hip back slightly and draw the left hip forward slightly.
On an inhale, gaze forward towards your right toes.
On your exhale, fold forward from the hips, maintaining length in your spine. Don’t allow yourself to round your back.
Activate your core by drawing your belly in. This keeps you stable.
Flex the toes of the right foot and keep the right leg engaged.
Release the shoulders, reach through the spine, and breathe long and deep—hold for 5 complete breaths.
To release, bend the knee of the right leg, walk the hands forward, press the palms down, and step back into Downward Dog.
Repeat on the left side.

Watch Out for These Common Mistakes

With all that is happening in Half Monkey Pose, it’s easy to get out of alignment. Here are a couple of common things to watch out for—and how to correct them:

Back leg not engaged: Your back leg is the foundation for this pose. Keep your toes curled under and ensure your hip is stacked on top of your knee to engage the leg and keep it supported.
Uneven hips: You may find yourself tilting to one side. Place your hands on your hips and check that they’re facing square to the front of your mat.
Rounding your spine: It’s easy to slump forward, but don’t do it! Keep your back long and eyes forward. Use blocks if you find it difficult to maintain your posture.
Lazy front leg: Don’t let your stretching leg slouch! Keep your heel rooted, curl your toes, and activate the muscles all the way down through your knee.
Core not engaged: Engage a strong core to maintain balance here. Continue to pull your belly in to remain stable and supported.

Easy Modifications

Don’t worry about getting this pose exactly right. Here are some tips to help make it more comfortable as you develop flexibility and alignment:

Utilize yoga blocks: Put a block on either side of the front leg to place your hands on. You can use them at any height that works well for you.
Cushion your back knee: If the mat is too hard, roll it up or put a folded blanket under your knee to add padding. Curl your toes under for greater balance.

Tips for Beginners

New to starting something? Remember these:

Props are your friends: Don’t hesitate to use blocks or blankets. They can be a huge difference in how your body feels in the pose.
Engage your core: With everything being focused on legs and hips, your core may get left behind—but it needs to be there for support and balance.
Make sure your weight is well-distributed: Pay attention to whether you’re leaning too much to one side or bearing more weight in one hand. Look for balance in your entire body and adjust accordingly.

Fun Variations to Try

Once you feel more comfortable with Half Monkey Pose, you can experiment with some playful variations to challenge yourself:

Full Splits (Hanumanasana): As you continue to get more flexible, you can practice the full split. Have blocks under your hands and slowly bring your back leg backward, keeping your hips facing the same direction and not moving your front leg. Take your time!
Airplane Arms: Instead of putting your hands down, outstretch them to the sides in airplane wing fashion while folding forward. It’ll get your core going even further.
Open Twist: Stand with your right foot forward, and have your right hand come to the inside or outside of your foot (on a mat or a block), and raise your left hand to the ceiling. Stack your shoulders and twist open to the left, looking up. Do it on the other side as well.

Things to Be Careful About

If your hips or hamstrings are tight, Half Monkey will feel strong at first—but don’t worry, that’s fine! Just go slowly, concentrate on alignment, and adjust as necessary.

If you have a slipped disc or low blood pressure, be particularly careful folding forward. Take it slow, and if anything bothers you or makes you feel dizzy, ask your teacher for assistance or try a different variation.

Half Monkey Pose is an excellent means of acquiring flexibility and body awareness. Yes, it may be challenging or uncomfortable at first—but that is all part of the process. Persevere, take deep breaths, and learn to enjoy the process. Your body will appreciate it!

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How to Practice Half Monkey Pose