Monkey Pose (Hanumanasan)

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Video Duration:
1:00
  1. Begin in Adho Mukha Svanasana; notice that the upper arms frame the ears, the pelvis is square to the front of the mat and the thighs are neutral, all elements that will be central to the final pose
  2. Step the right foot forward between your hands so the toes are in line with the fingertips. Drop the left knee to the mat and point the toes
  3. Pin the right hip back and in, and roll the left outer hip forward to square the hips to the front of the mat
  4. Maintaining this alignment, shift the hips back so that they stack over the left knee, then adjust the right foot forward to straighten the leg, keeping the hips over the left knee and squared
  5. Pause here with the fingertips on either side of the right knee; press into the right big toe mound and extend straight back with the left big toe
  6. Start to slide the right foot forward while continuing to pin the right hip back and in
  7. The pelvis also moves forward though space and the left leg straightens
  8. As the pelvis descends towards the floor, release the flesh of the buttocks away from the back waist and gently tone the pit of the abdomen to find a lift in the front of the pelvis
  9. Maintain the neutrality of the legs by pressing into the right big toe mound and spinning the left inner thigh to the ceiling while rotating the left outer hip forward
  10. Keep sliding until the back of the right thigh and the front of the left thigh come to the floor
  11. Continue to insist on pelvis remaining square to the front of the mat and the legs remaining neutral; the back thigh tends to externally rotate so keep spinning the inner thigh to the ceiling
  12. Descend the tailbone and soften the front ribs, then take the arms to the ceiling with the upper arms framing the ears
  13. Hold for 10–12 breaths, then retrace the entrance, returning to Downward-Facing Dog Pose. Repeat on the other side

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