If your hamstrings are tight, this is your Hanuman. Think of this as the cute kid cousin of Monkey Pose. This variation is primarily focused on the action of the front leg (hamstring opening), and it’s a great starter pose for the journey to full splits.
Start in Downward-Facing Dog and step your right foot forward to your right thumb. Drop your back knee onto the mat. Pull your hips back to stack over your left knee, then wiggle your right foot forward enough to straighten your leg. Keep your right foot flexed. And if you want bonus points (and sensation), draw all 5 toes back toward your face. Keep your quad engaged to help elongate and protect your hamstring. You can work with two hands on blocks. Or if you can, take them to ground. Avoid rounding in your spine. Either focus on staying upright, or simply bend your elbows to draw yourself deeper into the pose.
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