# Half Monkey Pose (Ardha Hanumanasana)

A kneeling yoga stretch in which one leg straightens forward and the torso folds over it. It stretches the hamstrings and calf of the front leg.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/half-monkey-pose/video/male.mp4
- HTML: https://seto.fit/exercises/half-monkey-pose-ardha-hanumanasana/

## Muscles worked

- Hamstrings: 9/10
- Calves: 5/10
- Glutes: 3/10
- Hip flexors: 3/10

## How to do the Half Monkey Pose (Ardha Hanumanasana)

1. Kneel tall, then slide one leg forward, heel down.
2. Keep the back knee under your hip.
3. Fold forward over the front leg, hands on the floor.
4. Hold with steady breathing, then switch sides.

### Full technique — 6 steps

1. Kneel with both knees on the floor, hips over your knees and torso upright.
2. Slide one leg forward until the knee is nearly straight, heel on the floor and toes pulled back toward you.
3. Keep the other knee on the floor directly under your hip.
4. Push your hips back and fold your torso forward over the front leg, hands on the floor beside it.
5. Keep your back flat and stop when you feel a strong hamstring stretch.
6. Hold the position with steady breathing, then switch sides and repeat.

## Common mistakes

- Rounding through the lower back
- Forcing the knees straight
- Letting the hips drift behind the back knee
- Forcing a painful range

## Form cues

- Keep hips square
- Stop at hamstring stretch
- Keep back flat
- Move from the hip

## How much to do

- **Strength**: 2 sets of 30–45 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2 sets of 30–45 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–60 reps · rest 30 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Standing Hamstring Stretch](https://seto.fit/exercises/resistance-band-standing-hamstring-stretch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Half Monkey Pose (Ardha Hanumanasana) — Beginner**
- Harder: [Stability Ball Seated Hamstring Stretch](https://seto.fit/exercises/stability-ball-seated-hamstring-stretch/) — Beginner
- Harder: [Seated Forward Fold](https://seto.fit/exercises/seated-forward-fold/) — Beginner

## Quick answers

### What muscles does the Half Monkey Pose (Ardha Hanumanasana) work?

Primary: Hamstrings 9/10. Also works: Calves 5/10, Glutes 3/10, Hip flexors 3/10.

### When should I do the Half Monkey Pose (Ardha Hanumanasana) in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Half Monkey Pose (Ardha Hanumanasana)?

Strength: 2 sets of 30–45 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2 sets of 30–45 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 30 s, 6 reps in reserve.

### What can I do instead of the Half Monkey Pose (Ardha Hanumanasana)?

Resistance bands: Resistance Band Standing Hamstring Stretch.

### What is a harder version of the Half Monkey Pose (Ardha Hanumanasana)?

Stability Ball Seated Hamstring Stretch (Beginner), Seated Forward Fold (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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