Monkey Pose

How to

1. Begin in a kneeling position on your mat with knees hip-width apart.
2. Step your right foot forward, aligning the knee over the ankle, and slide your left leg back, straightening the knee.
3. Keep your hips square to the front and engage your core muscles to support your lower back.
4. Flex the right foot and extend the toes towards the ceiling while pressing the left thigh down.
5. Keep your hands on either side of your hips for support, or place them on blocks if needed for balance.
6. Lengthen your spine, lifting the chest, and maintain a steady gaze forward or slightly upward.
7. Hold the pose, breathing deeply and evenly, for several breaths.
8. To exit, slowly engage your core, bend the right knee, and draw the left leg forward to return to a kneeling position.

Benefits

• Increases flexibility in the hamstrings and hip flexors.
• Strengthens the thighs, groins, and core muscles.
• Improves balance and coordination.
• Can help alleviate sciatica and lower back pain through deep stretching.
• Promotes mental focus and concentration, fostering mindfulness.
• Encourages a sense of openness and release, both physically and emotionally.

What next

• Watch practice videos
• Practice — Move
• Find a teacher