There is a similar asana in yoga called Monkey Pose (Hanuman Asana). Why is it called Monkey Style? One of the Hindu myths here says that the monkey god Hanuman crossed the sea directly from the Himalayas to Dharanka in order to save Sita and to commemorate this magical leap is called Hanunman style.

This posture is very demanding for hip flexibility and thigh flexibility, it will strongly stretch the front thigh muscles, iliopsoas, glutes, hamstrings muscles. This requires you to practice gradually to strengthen the stretching ability of these areas. By proper means of doing it, you can do it more easily, but everyone's physical condition is different, you still need to practice according to your own physical condition, don't force it.

Practice the Monkey Pose (Hanuman Asana) step by step

Standing forward flexion variant (Uttanasana)

Stand, bend down before the spine extends, hands on the ground

Control your weight and wrap your left leg around the back of your right leg

Inhale, extend spine, exhale, deepen fold down

Static hold 10 breaths, inhale and extend, left leg adjust back

Practice on the other side.

Triangular twist extension variant (Trikonasana)

Stand, bend your knees, pull your right leg back, then straighten your legs

Forward bend down and the left-hand lands on the outside of the left foot

Spine extension. Try to land both hands on the outside of your feet

Control balance, abdomen adduction, exhale deepen twist forward bend

Hold static for 10 breaths, slowly turn back, inhale to get up, and move to the other side.

Riding Style (Utthita Ashwa Sanchalanasana)

Left leg in front, right leg in back, bend left leg and right leg straight

Keep your right foot on the floor and your hands at your sides to help your body balance

Inhale, lower your hips, and feel your right front thigh stretch and groin stretch

Adduction of the abdomen to avoid compression of the lower back

Exhale, relax, inhale, stretch the spine and sink the hips

Gently and slowly, with the breath, practice 10 times, on the other side

Demigod monkey style

On the basis of Riding Style, move the hips back

Slowly straighten the left leg, and the abdomen is pressed against the thigh

Feel the full extension of the left thigh, static hold 5 breaths

Then slowly move forward, switch legs, practice the other side

Dynamic Single Leg Down Dog (Eka Pada Adho Mukha Svanasana)

Starting in Downward Dog Pose, lift the right leg back up

Tiptoe up your left heel

Right leg straight, as high as possible, dynamic slowly up and down exercises 10 times

Return to Downward Dog Pose, switch to the other side and do the same

The Warrior Three Dynamic Exercises (Virabhadrasana-3)

Enter the semi-forward bend, folding from the hips, hands below the shoulders

Raise your left leg as high as you can.

Feel the stretch of the back of the right thigh and hip

Lift as high as possible and hold for five breaths.

Exhale, slowly withdraw, move to the other side of the practice

Monkey + Yoga Bricks (Hanumanasana)

Left leg in front, right leg in back

Hands on the yoga block to support the body

Sink your hips down, bring your abdomen in, and bring your hips closer to the ground

Move gently and slowly. Don't stretch violently

Then put the block on the bottom of the left hip, inhale and lift the chest, right leg straight, exhale, right leg knees

Repeat these 10 times.

Exchange exercises

After a period of practice, you can do without the blocks and drop your hips directly to the ground