half monkey pose yoga:
This asana opens up your hamstrings and prepares you for the full Monkey pose. Runners will especially benefit from this asana because it stretches the hamstrings, groin, and calves.
1-Put your hands and knees on the ground, with your hands flat and your fingers pointing forward. Keep your vertebral and neck concurrent to the ground and your eyes consider down.
2-Step your right foot forward toward the top corner of your mat and positioned to the inside of your right hand, aligning your right knee directly over your right ankle.
3-Straighten your right leg and shift your hips back until they align over your left knee. Walk your hands forward on your fingertips until your fingers align with your right ankle. Keep the top of your left foot flat on the ground and your right leg supported on the heel of your right foot.
4-Place your hands flat on the ground and fold forward toward your right knee. Hold. Inhale and exhale slowly, steady breaths through your nose. Slowly reverse out of the pose as you return to your starting position, then repeat with the opposite leg.
MAKE IT EASIER In step 3, place a block under each palm and keep your chest elevated.
You can also slightly bend your front knee.
BE AWARE If you’ve ever suffered any kind of groin or hamstring tear, use caution during this pose because it could aggravate either condition.
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