This pose is named after the Hindu monkey God. Start in a kneeling position and place the palms on the floor on either side of the body. Lift the knees and bring the right knee forward and the left knee back. Stretch both the legs. Then try to press the hips and legs into the ground. Try and do a full split with the back thigh of the front leg and the front thigh of the back leg touching the ground. Bring your hands into Anjali mudra and try and stay here breathing easily for thirty seconds. Then slowly come out of the pose.
Precaution: Knee pain, Hamstring or groin injury
Benefits: Stretches the hamstrings and hip flexors. Stabilizes and balances the deep hip muscles. Helps relieve sciatica pain. Strengthens the spinal and abdominal muscles.