LOW LUNGE/MONKEY POSE
Benefits:
- Opens hip flexors: primarily psoas and illiacus
- Stretches the quads
- Helps relieve low-back pain
Questions about this pose?
Prep Poses:
Vanarasana is a warm-up pose.
Counterbalancing Poses:
Practice any favorite pose after Vanarasana
Contraindications:
While not contraindicated for the condition, go easy with groin injuries
Sacro-Illiac issues could be aggravated
FINDING THE POSE:
Vanarasana is a warm-up pose that opens the hip flexors. It’s the perfect antidote for sitting too long. This pose is the “patron saint” pose for office workers!
1.
Starting in table top, step the right leg forward between your hands and bend the right knee to a 90° angle with the shin perpendicular to the floor. Do not let the right knee move past the ankle.
2.
Slide the left knee back in space to bring the left thigh towards a 45° angle to the ground. Use padding under the knee if the knee is uncomfortable on the floor.
3.
Point the left toes back without sickling the ankle to stretch the top of your foot. This might take some getting used to, especially if your feet like to cramp.
4.
Place all your fingertips on the ground beside your front foot or use blocks under the hands if the hands don’t touch the ground.
5.
Move the right sitting bone towards the right heel. Draw the outer left hip forward in space. Sink the hips forward and downward as much as possible. Keep the right knee aligned over the center of the right foot. Keep the hips balanced with the left sitting bone moving toward the inner right thigh.
6.
Lift the bottom of your belly up towards your sternum. Lift your sternum towards your chin. Lift your chin and look up. Sink the hips down more. Hold for 9 breaths.