The monkey pose is sometimes referred to as a split by yogis. The pose is sort of like the advanced leg stretch, and it can help when you stretch the hips and make them more flexible. The monkey pose aids in opening up your hips squared to the front. The pose is named after a monkey god in Hinduism called Hanuman.
The name is derived from a Sanskrit word, Hanuman, who is a divine god in Hinduism that looks like a monkey, and the asana posture is a remembrance of the huge jump that Hanuman made to get to the Lankan islands from his native home of India. Let’s go through a step-by-step introduction to one of yoga’s most interestingly named poses. The monkey poses is performed as such:
- Kneel down on the floor. Move your right foot ward approximately one foot in front of the knee on your left, and rotate the thigh on your right side out. You accomplish something like this by reaching the moving the inner sole away from the ground and putting the foot on the outer section of the heel.
- Let out an exhalation, and move your torso forward, and press the fingertips to the ground. Carefully slide the knee on your left backward, and straighten the knee and simultaneously let the thigh on your right move to the floor. Cease to straight the knee on the back right before you hit the limit of your stretch.
- Next start to push away the heel on your right from your torso. Since we began with a powerful external movement of the front leg, slowly turn the leg toward you straighten it to make the kneecap face the ceiling. As the front leg is straightening, continue to press the knee on your left back, and slowly move the front of the left thigh as well the back part of the right leg to the ground. Be certain that the middle part of the knee on your rights look directly to the ceiling.
- Make sure that the beg leg is extending straight from the hip, and isn’t off to the side, and that the middle part of the back kneecap is pressed right on the ground. Make sure that the front leg is active by stretching it out through the heel and taking the ball of the foot up to the ceiling. Make sure your hands are in the Salutation Seal position or you can even stretch the arms upward to the ceiling.
- Keep in the pose for approximately 30 seconds to one minute. To come out of the position, just press your hands to the ground, move the front leg out somewhat, and carefully move the front heel and the back knee to their original positions. Next, reverse your legs and repeat the process for the same amount of time again.
This pose has a multitude of areas that it focuses on. These include the thighs, abdomen, chest, and shoulders. This is a multi-purpose pose from an anatomical point of view. Its therapeutic application, primarily, is sciatica. It has some good benefits like stretching the thighs and groins, areas that are problem spots for many athletes. Athletes need to remember the name, monkey pose. It also has a stimulation effect on the abdomen. There are some contraindications and cautions for this pose though. If you have groin or hamstring problems, you should avoid this pose.
One beginner’s tip is to lengthen the length of the torso and spine by pressing the back foot into the floor, and with this pressure, raise up the shoulder blades into your back. Some variations of this pose include starting from step four in the list of steps, press the torso inward to a forward bending position over the front leg and keep hold of the foot with the hands.
Hold onto this for about ten to 15 seconds, and then inhale. Some modifications and props include the following. Students that are first starting out with this pose are usually hard-pressed to get their legs and pelvis onto the floor, and that is usually because of the tightening in the back parts of their legs or in the front of their groins.
When you’re in the beginning leg position, just like it’s outlined in step one, put a weighty bolster underneath the pelvis. When you’re straightening out the legs, slowly let go of the pelvis down into the bolster. If the bolster isn’t quite wide enough to naturally hold your pelvis, add a heavy blanket on top of it. When you’re partnering with this pose, the partner can aid you in creating a lift with the arms in a full pose. Do the Hanumanasana with the arms lifted up. Make sure your partner is standing as they straddle your pelvis.
She should move her hands in resistance to your arms, right above the shoulder blades, and scrub up the arms to your hands. Press against your partner’s resistance and let go of the side ribs facing down, so that you are away from the arms. One preparatory pose for this pose is the Baddha Konasana. One follow-up pose is the Natarjasana
You can deepen the pose by raising your arms overhead from the lower ribs back “trigger”. Get your back ribs to move from the top of the pelvis, and use this reach to get the arms nearer to the ceiling too. Stretch out along the back parts of the arms, and stretch your pinky fingers a tiny bit nearer to the ceiling than the index fingers are. Then, you should pin the fingertips to the ceiling and let go of the ribs from the arms. Yo-yo your ribs in the middle of your arms and your pelvis. In relation to the pelvis, the ribs will lift up, and they will boost the arms nearer to the ceiling. In relation to the arms, the ribs will hang down to the floor, and this will enhance the stretch in your armpits.