Hanumanasana (Monkey Pose): how to work toward the front splits

How to do Monkey Pose (Splits) step by step

1. Warm up for at least 10 minutes: a few rounds of sun salutation, low lunges and half splits on both sides. Never try the splits cold.
2. Kneel on a mat with a folded blanket under your right knee. Step your left foot forward into a low lunge and place a yoga block on each side of your front leg.
3. Shift your hips back over your right knee and straighten your left leg into a half split. Flex the left foot and fold forward with a long spine.
4. With your hands on the blocks, slowly slide your left heel forward and your right knee back. Keep the back toes tucked at first, then point them once you are low.
5. Square your hips toward the front leg: draw your left hip back and your right hip forward. Stop at the first strong stretch and put a block or bolster under your left hamstring if your seat does not reach the floor.
6. If you are steady and near the floor, lift your torso upright and raise your arms overhead with palms together. Hold for 5–8 slow breaths (30 seconds or more).
7. To come out, place your hands back on the blocks, bend your front knee and slide back into a low lunge. Rest in child's pose, then repeat with the right leg forward.

Where you feel Monkey Pose (Splits): what it stretches and strengthens

Slide slowly into the split with square hips; use blocks. In the 3D guide, turn on Body guide: areas that stretch glow green and areas that work glow saffron.

Benefits and precautions

Monkey pose (Hanumanasana) is the front splits of yoga: one leg stretches straight forward, the other straight back, and the hips settle toward the floor between them. It is a deep hamstring and hip flexor stretch that most people need months, sometimes years, to reach. This guide explains what monkey pose is, how to do the front splits safely step by step, which stretches for splits for beginners actually help, and why the pose is named after Hanuman.

What is monkey pose in yoga?

Hanumanasana is simply Hanuman + asana (pose), so you will also see it written "Hanuman asana". Yoga front splits differ a little from gymnastics splits. In yoga the hips stay square — both hip points face forward — and the back leg rotates so the kneecap points down. Many dancers and gymnasts open the back hip a little to the side, which lets them go lower. Neither way is wrong, but square hips give a more even stretch and protect the lower back.

The 3D figure shows the full pose with the left leg forward and the arms raised, palms together. Rotate it to see how level the hips are.

Hanumanasana story: why it is named after Hanuman

In the Indian epic Ramayana, Hanuman is the monkey god and devoted helper of Rama. What is Hanuman known for? Strength, courage and loyalty. When Rama's wife Sita was taken to Lanka (often identified with Sri Lanka), Hanuman made one giant leap across the ocean from southern India to find her. The splits echo that leap: one leg reaching forward, one reaching back.

What is special about Hanuman is that he is honoured both as the strongest and the humblest of helpers. What does Hanuman hold? In pictures, usually a mace (gada), and sometimes a mountain he carried to bring a healing herb. Even the lunge you use to prepare is named after him: Anjaneyasana (low lunge) honours Anjana, Hanuman's mother. This is all the Hanuman information in English you need to understand the name — the pose itself is physical practice, not worship.

How to do the front splits step by step

The fastest safe way is also the slowest-looking one. Follow this order of exercises to do the splits two to four times a week, and hold each stretch for 30–60 seconds.

1. Low lunge

Begin in low lunge with the back knee down. Tuck the pelvis slightly and feel the stretch at the front of the back hip. This opens the hip flexors, which limit the back leg more than most people expect.

2. Half split (half monkey pose in yoga)

Shift your hips back over the back knee and straighten the front leg. This half split pose in yoga (Ardha Hanumanasana) isolates the front hamstring. Keep the spine long rather than rounding to reach your toes.

3. Standing and lying hamstring stretches

Pyramid pose and reclining hand-to-big-toe pose with a strap are gentle split exercises for beginners because gravity is not pulling you down.

4. Hip and thigh openers

Pigeon pose and a quad stretch in lunge (hold the back foot) prepare the back leg. Gymnastics and dance classes use the same stretches for front to back splits.

5. Supported splits

Warm up first — the Hip Opener or Full-Body Flexibility session in our guided sessions works well. Then try the full shape on blocks as described in the steps above. Doing the splits with a yoga mat is safer than on a slippery floor: you control how far you slide. Wear socks on the front foot if it does not glide at all.

How long does it take? No front splits tutorial, however good, can make it easy and fast for everyone. With regular practice many people see steady progress over several months. Bone shape and past injuries matter, so compare yourself only with yourself.

What muscles do splits stretch?

The core and deep hip muscles also work to keep the pelvis square and stop you from collapsing into the joint.

Hanumanasana benefits

The main Hanumanasana benefits are flexibility and control. A long hamstring and open hip flexors help in running strides, kicks in martial arts, and splits for yoga and dance. Working slowly with the breath also trains patience. Claims that monkey pose cures digestive or other problems are not supported, so enjoy it for what it is: a demanding stretch.

Common mistakes and fixes

Most splits injuries come from rushing. Here is how to do the splits properly and avoid the usual errors.

• Hips twisting open. Bring the front hip back and the back hip forward, even if it means staying higher.
• Front knee locked. Micro-bend the knee and press the heel down; this protects the back of the knee.
• Hanging in the joint. Keep your hands on blocks and your legs gently active, as if squeezing them toward each other.
• Forcing it. Yoga contortionist stretches for the split and partner pushes are how hamstrings get torn. Go to a strong stretch, not pain.

Variations and related poses

• Twisted monkey: in yoga flow classes, the twisted monkey pose is a low lunge with a twist toward the front leg while the back hand holds the back foot. It is a lunge variation, not a splits stage.
• Monkey pose for kids: in kids' yoga, children enjoy a playful half split with "monkey arms". Keep it short and never press them down.
• Side splits: if you want to learn how to do the side splits, see Samakonasana (straight angle pose).

Doing the splits with back pain

Deep splits pull on the pelvis and can strain the lower back and sacroiliac joint, especially when the hips twist. If you have back pain, stay with supported half splits or skip splits for now. For yoga moves for lower back pain that are much gentler, follow our yoga for back pain plan, and ask a physiotherapist if pain spreads down a leg.

This page is for general education. Check with your doctor before starting yoga if you are pregnant, have a medical condition or an injury. Stop if you feel pain, dizziness or shortness of breath.