Get Our New App!

App StoreGoogle Play

Half Monkey Pose – Ardha Hanumanasana

Pose Summary

Half Monkey Pose aka Ardha Hanumanasana is a preparatory posture for Full Splits or Hanumanasana. It opens up the hamstrings and if practiced regularly it can help to prevent lower body injury.

Yoga Collective - Half Monkey Pose – Ardha Hanumanasana


Step 1

Start by kneeling on the floor with the thighs, knees, shins, ankles, and feet are hip distance apart. Tops of the feet lay flat on the earth.

Step 2

Lengthen the right leg out in front of you with the heel on the ground and the toes flexing towards your face. 

Step 3

Lean the torso slightly forward and press the fingertips into the earth.

*Modifications: Use two blocks on either side of your right leg.  This will help to keep your spine lengthening while your hamstrings naturally open up.

Step 4

Straighten the right leg without locking out the knee. Gently start to slide the right heel forward. Rotate the right inner thigh towards the earth so that the kneecap faces the sky. Slide the left leg back slightly so there is no pressure on the kneecap but rather the weight is at the top of the knee. 

Step 5

Try to get the hips even and square to the short edge of your mat. 

Step 6

If this is not too strenuous bring the torso perpendicular to the ground. Lengthen the spine and the crown of the head towards the sky. 

Step 7

Soften the gaze towards the horizon. 

Step 8

To get out of Half Monkey Pose, press the hands into the floor and slowly draw the right heel back. Come back to the initial kneeling position. Repeat with opposite leg in front 


  • Stretches the hamstrings, quads, groins and hip flexors 
  • Strengthens the core muscles, 
  • Can help to prevent lower body injury 


  • Hamstring, groin, low back injury