A more cool pose than the yoga monkey pose. Are you sure you don’t want to try it?

When practicing yoga, I believe that many people are familiar with the monkey pose, but do you know that standing on one leg splits? That’s right.

This is the pose we are going to unlock today: Single-leg spine flexion stretch! Pose name: Single-leg spine forward bending and stretching style Sanskrit name: urdhvaprasaritaekapadasanaurdhva means up, up and high prasarita means extending and extending eka means one, pada means feet today, the yogi will take you 8 steps to unlock the single-leg standing split, please join in the sun worship warm-up for 3-5 times before practicing the following 8 poses! 101.

Half-god Monkey Move from the downward dog to the right leg forward into the half-god Monkey inhale.

The left thigh is vertical to the ground, the spine extends to exhale, tighten the core, bend the hip forward to stay for 8-10 breaths, change the other side 102.

Half-god Monkey bends forward to keep in the half-god Monkey, the right leg stretches forward to inhale, the spine extends, both hands put the back of the head to exhale, tighten the core, bend the hip forward dynamic exercise 8-10 times, change the other side 103 The half-god monkey holds the half-god monkey posture by lifting the hip, exhaling and tightening the core with both hands on the ground, lifting the right leg up and bending the hip for 8-10 static breaths, changing the left leg 104, the tiger variant kneeling on both knees, entering the tiger variant, the left leg straightened backward, the lower leg bent the knee, exhaling and tightening the core, the pelvis stabilized, the left hip extended, the left knee lifted up and dynamic exercises 8-10 times, changing the right leg 105, the tiger variant 2 kept in the tiger posture, the left leg straightened backward and expiring and tightening the core, Stabilize the pelvis and lift the left leg backward for 8-10 times on each side.


Move the divine monkey posture from the semi-divine monkey posture to the divine monkey posture.

Pay attention to the alignment of the hips.

The right leg in the neutral position of the pelvis is in front, and the blanket under the right sitting bone stays for 8-10 breaths.

Change the other side.


Stand against the wall with one leg split against the wall, inhale, and lift the left leg back to cooperate with breathing.

The left hip is backward, and the neutral position of the pelvis stays for 8-10 breaths.

Change the other side 108 Single-legged forward flexion and spine extension now try not to stick to the wall to see if you can successfully unlock this challenging pose.

After completing it, it is recommended to enter the garland pose and make some adjustments! Squat down, open your knees and toes at 45 degrees outward to inhale, put your hands together and the inside of your knees against each other to exhale, tighten your core and perineum, and keep your spine straight for 8-10 breaths.

Related Posts