2016 is a year of the Monkey! Celebrate with Hanumanasana (monkey pose)

“Gung Hay Fat Choy!” (Happy New Year in Cantonese)

2016 is the Year of the Monkey! Celebrate with Monkey Pose!

Monkey is the 9th sign in the Chinese Zodiac, following the sheep.
In Hatha Yoga, Monkey Pose is Hanumanasana (hah-new-mahn-AHS-anna).

Monkey Pose is named for the Hindu monkey god, Hanuman

Monkey Pose helps to stretch the groin, thighs, hips, and hamstrings.
Monkey_Pose
Monkey Pose (Hanumanasana) this is a basic split asana where your legs are ‘split’ forward and backwards.

Monkey Pose may be easier to do on a hard (uncarpeted floor) without a yoga mat – try it while wearing socks.
You may also want to place a cloth under each knee.

HOW TO:
Come to a tall kneel
Step right foot forward
On your next exhale lean your torso forward and bring your hands to the floor
Slowly slide your right foot forward and your left leg back
Stop before you feel pain, only go to where you are comfortable
Hold pose for about 30 seconds, then switch sides

FULL EXPRESSION:
Work towards having both front and back legs straight.
Your torso should be straight and your hands should rest comfortably on the floor

Modifications:
Not ready for a full split? Try placing a block under your front thigh.
This will help support your body

You can also place each hand on a block instead of placing your hands on the floor

Half Monkey  (this is also called Modified Pyramid or Kneeling Runner’s Stretch) – Keep back leg  at 90 degrees. Slide Front foot forward. Hands rest on either side of your calf.

TAKE IT FURTHER:
Variation 1:
When you have mastered the split and are comfortable,
raise your arms in the air (King Monkey)
Dristi or gaze is at your finger tips

Variation 2:
Come to Full expression of monkey pose
Fold forward out over your front leg

Variation 3:
Twisted Monkey – twist towords your front leg

Variation 4:
Open Hearted Monkey – Add a chest expansion

Variation 5:
Peaceful Monkey – Inhale arms into the air
If right leg is in front, lower left arm, left hand to left leg opening the heart chakra

Learn More Animal Poses Here
View More Calendar Theme Yoga Poses
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