How to do the Half Monkey Pose (Ardha Hanumanasana)
- Kneel tall, then slide one leg forward, heel down.
- Keep the back knee under your hip.
- Fold forward over the front leg, hands on the floor.
- Hold with steady breathing, then switch sides.
Full technique — 6 steps
- Kneel with both knees on the floor, hips over your knees and torso upright.
- Slide one leg forward until the knee is nearly straight, heel on the floor and toes pulled back toward you.
- Keep the other knee on the floor directly under your hip.
- Push your hips back and fold your torso forward over the front leg, hands on the floor beside it.
- Keep your back flat and stop when you feel a strong hamstring stretch.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
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)
- Harder Stability Ball Seated Hamstring Stretch
- Harder Seated Forward Fold
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).
