[Pose Of the Week] Twisted Monkey Pose (Intermediate)

Stretch tight hip flexors and quads, improve balance, & tone the arms & spinal muscles with Twisted Monkey Pose…

Twisted Monkey Pose (Vakra Hanumanasana) – also known as Crooked Monkey or Twisted Lizard Pose – is an intermediate-level yoga twist pose that provides a great stretch for the hip flexors and quadriceps, while also lengthening and stretching the spine, and providing gentle toning benefits for the arms and core muscles.

You may wish to place a folded towel or blanket under the lowered knee for comfort. If you have trouble reaching your back foot, you can also loop a yoga strap around the foot and hold the ends. If it feels uncomfortable to turn your head in the pose, you can also gaze straight ahead.

Those with chronic injuries to the hips or knees, or recent surgery to the knees or spine, should skip this one.

How to Do Twisted Monkey Pose:

Begin in Low Lunge Pose with both hands on the inside of your front foot and bent knee.
Drop your back knee to the ground, then send it back further and hinge forward slightly to stretch your hip flexor. Pivot your forward foot to the corner at about a 45-degree angle.
Flex and firm up your forward foot and ankle, then allow your front bent knee to rotate slightly outward. Ground your outside palm to the mat.
Bend your back knee, reach around with your free hand to catch your foot or ankle, and externally rotate your shoulder. Ensure the weight is on top of your knee and not directly on your knee cap.
Allow your spine to twist and your chest to rotate upward, broadening your collar bone. Turn your gaze towards your back foot.
Hold for several breaths, then release the foot, bringing your hand back to the mat inside of your standing foot.
Repeat on the other side.