The Monkey
- Focus: Chest
- Level: Intermediate
- Total Time: 30 to 60 seconds
- Indications: stimulate abdominal organs, increase blood flow to skin, insomnia
- Contraindications: hamstring injury, groin injury
The Monkey
Note:
The monkey pose, also known as the yoga split, works to open up your chest while simultaneously stretching your groin and legs. It can also stimulate your abdominal organs. Individuals with a hamstring or groin injury should forego this pose.
You should be able to complete a deep lunge comfortably before you attempt the monkey. Don’t expect to perform the complete monkey pose when you first start out; take your body only as far as it is able to go and no farther. When you feel resistance, stop. Over time, your body will accept deeper and further stretching.
This is one time you will want to use blocks to support your body in the process of reaching the monkey. Be careful to warm up your body well beforehand, using poses that activate your legs, hips and back, before you get started. You’ll want to have three blocks handy. You can place a couple of blocks slightly ahead you to use for support later.
Pose Instruction
- Begin in downward-facing dog. Stand on your hands and knees with your shoulders directly above your hands and your hips above your knees. Press your hips straight up until both legs and arms are straight. Let your neck continue the straight line of your back from hips to head. Breathe deeply and slowly.
- Step your right leg forward until it is between your hands and your foot is firmly planted on the ground.
- Lower your left knee to the ground and raise your torso straight up.
- Support your hands on blocks (or anything sturdy) and wiggle your left leg further back, feeling the stretch in your thighs and psoas. When you experience resistance, stop and place a block beneath the top of your right thigh. Allow yourself to rest there for several breaths.
- Over time you will be able to extend your left leg even further, sinking down until eventually, both legs are resting on the floor.
- To release this pose, place your hands on blocks to either side and push down to raise your torso. Bend your left knee and pull your leg forward until your knee is under your hip. Bend your right knee and pull your right leg back until you are standing on both knees.
- Lower your hands from the blocks to the ground directly beneath your shoulders and raise your hips to bring you back into downward-facing dog.
- Rest in this position for several breaths before repeating the process, this time with your left leg forward.
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