The Yoga Solution Monkey Asana Main Menu E-mail Marti Asana Sequence Monkey Monkey is the asana of opposing forces , teaching you how to stretch your body in two directions at one time. Look forward Keeping the palms as close to the ground as possible, look forward. You may have only the fingertips touching the ground. Do not hump the back in order to reach the floor with your hands.
Advanced students can begin looking up to the sky.
Push chest forward Push the chest forward and up while maintaining the rest of the body in the same position as in the forward bend. Lengthen the spine Stretch the vertebrae apart so as not to create compression along the lower and mid spine. Stretch the bellybutton down Continue to stretch the bellybutton down towards the floor. Advanced students should witness a concave curve at the lumbar spine. Stretch buttocks up Still keeping the legs straight, continue stretching the buttocks upwards.