Splits
Maya - Pose Assistant
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Benefits
Splits Pose (Monkey God Pose) is an advanced seated/floor posture requiring extreme flexibility in the hamstrings (front leg) and hip flexors (back leg). It deeply stretches these areas and the groins, cultivating perseverance.
Practice Guide
Start in a Low Lunge with right foot forward, left knee down. Place hands on floor/blocks framing front foot.
Begin to slide right foot forward, straightening right leg. Simultaneously, slide left leg back, keeping hips square to front.
Lower hips towards floor gradually. Support weight with hands on blocks or floor.
Aim for pelvis to rest on floor with both legs extended (front hamstring, back hip flexor/quad stretching). Keep hips square.
Torso can be upright or folded slightly forward.
Hold only if comfortable, no sharp pain. Breathe steadily. Exit: Engage core, press into hands, carefully slide legs back towards Low Lunge position.
Modifications
Use yoga blocks under hands at any height for support.
Place one or more blocks/bolster under the front thigh (near hip) for support ('Supported Splits').
Keep back knee bent and resting on the floor initially.
Practice Half Splits (Ardha Hanumanasana) extensively to prepare hamstrings.
Focus on squaring the hips rather than achieving full depth.
Safety Notes
⚠Acute hamstring or groin tears or injuries
⚠Sacroiliac (SI) joint issues (ensure hips stay square and supported, avoid if painful)
⚠Lower back injury (avoid if painful)
⚠Knee issues (use padding, avoid forcing)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.