How to do the Monkey Pose (Hanumanasana)
- Kneel upright, hands on the floor beside your hips.
- Slide one leg forward until the knee is nearly straight.
- Lower your hips toward the floor as far as you comfortably can.
- Hold, breathing steadily, then switch sides.
Full technique — 7 steps
- Kneel upright on the floor with your knees about hip width apart.
- Place your hands on the floor beside your hips for support.
- Slide one leg forward until the knee is nearly straight, with the heel on the floor and toes pointing up.
- Keep the back knee and shin on the floor and let the back thigh slope behind you.
- Lower your hips toward the floor only as far as your hamstrings allow.
- Keep your hips square and your torso upright, with your hands taking some of your weight.
- Hold the position while breathing steadily, then return to kneeling and switch sides.
Common mistakes
- Bouncing into the bottom stretch
- Rotating or shifting the hips
- Rounding through the lower back
- Bending the front knee to go lower
- Forcing the hips toward the floor
Form cues
- Keep hips square
- Stay tall through torso
- Use hands for support
- Stop at hamstring stretch
Quick answers
What muscles does the Monkey Pose (Hanumanasana) work?
Primary: Hamstrings 9/10, Hip flexors 8/10. Also works: Quads 5/10, Glutes 4/10, Calves 3/10.
When should I do the Monkey Pose (Hanumanasana) in a workout?
Warm-up. Done at the start to get the body ready. ≈ 4 min with rest.
How many sets and reps of the Monkey Pose (Hanumanasana)?
Strength: 2 sets of 20–30 reps, rest 30 s, 5 reps in reserve. Muscle growth: 2 sets of 20–30 reps, rest 30 s, 5 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 30 s, 4–5 reps in reserve.
