Vinyala

Pose sheet

Monkey Pose (Front Splits)

Hanumānāsanaहनुमानासन

Extend one leg forward and the other back, sitting upright with palms together.

Open this pose in the 3D body

Steps

Support

Pelvis, posterior front thigh and heel; anterior back thigh and instep.

Enter

  1. From low lunge, place your hands beside the front foot.
  2. Shift your hips back; straighten your front leg, toes pointing up.
  3. Slide your front heel forward and back leg backward without forcing.
  4. Lower your pelvis while keeping both hips facing forward.
  5. Once supported, lift your torso and join palms at your breastbone.

Hold

  1. Keep your thighs active and both knees straight.
  2. Point your back kneecap and instep toward the floor.
  3. Keep your torso upright and ribs over your pelvis.
  4. Draw your legs toward each other without moving them.

Exit

  1. Place your hands down and lift your pelvis.
  2. Bend your front knee and return to low lunge.
  3. Repeat with the other leg forward.
Breathing
Breathe normally throughout the pose.
Gaze
Gently close your eyes.
Duration
While comfortable; alternatively, 10–30 seconds per side.

Adapt

Adaptations

  • Elevated handsSupport your hands on blocks or sturdy chair seats.
  • Supported pelvisPlace a firm cushion or folded blanket under your pelvis.
  • Padded kneePlace a blanket under your back knee while lowering.
  • Half splitsKeep your back knee bent and straighten your front leg.

Variations

  • Arms-overhead variation: palms together above your head.
  • Fold your torso over the front leg.
  • Dragon Splits: supported front splits within a Yin practice.

Signals of effort

  • Deep front hip flexion with the knee extended.
  • Deep back hip extension with the knee extended.
  • Weight on your hands during entry and exit.