Half Monkey Pose

Ardha Hanumanasana is a great pose for stretching the legs, improving and increasing its flexibility and elasticity. In this position, you release tension in the hips, while the leg muscles pleasantly stretch. Ardha Hanumanasana is recommended to everyone who sits for hours, people with stiff hips as well as athletes.

How to do it (step-by-step)

1. Get on the floor on your palms and your knees. As always, pay attention that your knees are below your hips, and your palms are below the shoulders.

2. Bring your right foot between the palms - the lower leg and upper leg should make a 90-degree angle.

3. Transfer the weight to the left knee and straighten the torso.

4. Then straighten your right leg at the knee. You will feel the deep stretch.

5. Place your arms next to your right leg, on the floor. If you can, try to lower your torso and your head toward the toes of the stretched leg.

6. Maintain this position through five deep inhales and exhales through the nose, then repeat the exercise with the other leg forward.

Benefits 

Physical benefits from Ardha Hanumanasana: strengthens the knees; strengthens leg muscles; stretches the back hamstrings and groin; helps relieve pain in the lower back and thigh; increases flexibility; improves the balance.

Mental benefits from Ardha Hanumanasana: releases tension, improves concentration.

You should avoid this pose if you have: hips, pelvis, knees, or ankles injury; knee tendons injury.

Regular practice of this pose affects Muladhara (Root) Chakra and Svadisthana (Sacral) Chakra.