Monkey pose, also known as the “splits” is an advanced leg stretch and hip opener.  Monkey pose simultaneously stretches the front and backs of the legs. These are the muscles that get the most use in walking, running and cycling.  Therefore the many benefits of Monkey pose, include prevention of injury from these sports.  However, this also means that extra care should be taken when entering the full posture. This is particularly true, for those with limited flexibility in the hips, pelvis and groin.  Half-Splits, a modified version of the pose, provides nearly all the same benefits, stretching the leg muscles and opening hip flexors.  Both the modified and full pose requires a full warm-up sequence including standing and seated forward bends to prepare the body for the intense stretch of monkey pose.

To start, begin in a hands and knees position.  Place the right foot forward, foot sole flat on the ground.  Place the hands on the right thigh, and draw the belly in to straighten the spine.  Place the hands on the ground or blocks next to the hips.  Slide the left knee back an inch of two.  Gently extend the right leg straight, heel on the floor, toes pointing up.  This is the modified half-splits version.  To continue into the full Monkey Pose, keep sliding the right heel forward, simultaneously sliding left knee back, lowering the pelvis and both legs to the floor in one straight line.  Close the eyes and bring the hands into prayer at heart centre. Hold for as long as is comfortable.  To exit the pose, bring hands to the floor, draw the right foot back towards the body. Return the start position. Repeat other side.