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Yoga Poses Guide
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Half Monkey / Half Split

Ardha Hanumanasana

ard-ha ha-new-MAH-NAH-sah-nah
Half Monkey / Half Split
Pose categories
Primary body parts engaged
Secondary
Muscle Groups
Deeply stretches hamstrings and groins
Brings fresh blood to pelvic region
Develops patience

How to perform half monkey / half split

  1. Begin in Equestrian with your right leg back. Extend your left leg forward with an exhale and flex your foot.
  2. Support your weight on your fingertips. Energetically pull your left heel toward you.
  3. Bend forward with an exhale, keeping your head in line with your spine. Inch your foot forward as your flexibility allows.
  4. Hold the pose and take slow, deep breaths.
  5. Drag your front leg toward you with an inhale. Change sides.
Alignment cues
  • Energetically drag front heel toward you
  • Flex front foot
  • Keep head in line with spine
  • Lengthen spine
Modification: Stay upright.
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More yoga poses to discover

Half monkey / half split (Ardha Hanumanasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and hip openers categories. This asana targets calves and glutes & hip flexors and hamstrings and also involves knees and spine muscles. Half monkey / half split stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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