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Step 1
Kneel on the floor with a bolster ready at your side and step your right foot forward, resting the bottom of your foot on the ground. Turn your right hip out slightly so that your foot is rotated slightly as well, resting more on the outside of the foot than the inside.
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Step 2
Inhale deeply and as you exhale, lean your chest forward and place your fingertips on the ground. Slowly and carefully slide your left knee behind you to straighten the knee. Take a moment to rest, breathing deeply, and slip the bolster under you, centered with your pelvis. Make sure that you place the bolster lengthwise to support your legs as well as your pelvis.
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Step 3
Continue moving your left leg back as far as is comfortable and then slowly try to push your right heel away from you. Drop your body onto the bolster and then actively rotate the right leg in, turning the knee cap so it points to the ceiling.
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Step 4
Use your hands to hold your spine up straight. If you feel comfortable, release your arms and extend them overhead with your palms together. Look up towards your hands and lean back as far as you can comfortably.
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Step 5
Hold the monkey pose for 30 to 60 seconds and then place your hands on the ground. Push into your fingertips and lift your pelvis. Slowly bend your knees, come back to your starting position and repeat with the left leg forward.
