Crooked Monkey Pose

Note: “Crooked Monkey” is a modern, non-traditional pose name, typically used in yin yoga or restorative yoga contexts. It is often a twisted variation of a lunge or pigeon-like pose, used to open the hips, glutes, and lower back. It may also be referred to as a variation of Twisted Lizard or Reclined Pigeon Lunge in some lineages.

Crooked Monkey Pose

Crooked Monkey Pose is a deeply releasing, asymmetrical hip opener used primarily in yin or restorative yoga. It targets the hip flexors, glutes, and outer thighs, often helping release chronic tension and imbalances in the pelvis and low back. It’s especially beneficial for those with tight hips, sciatic discomfort, or long hours of sitting.

⚠️ Disclaimer: This pose can place pressure on the knees and hips. Use props and support as needed. Not a substitute for medical care.

Pose Name

Crooked Monkey Pose

Sanskrit Name

There is no official Sanskrit name, but it’s commonly associated with a variation of Lizard Pose or Thread-the-Needle Lunge. A descriptive Sanskrit-style name might be:

Parivrtta Markata Anjaneyasana
(Twisted Monkey Lunge Pose)

Experience Level

Beginner to Intermediate (with props)

Intensity Level

Moderate (can be strong emotionally and physically depending on depth)

Body Position

Prone lunge with one leg forward (like in a pigeon or lizard pose), torso twisted over the front leg, possibly reclining or folding to deepen the stretch.

Precautions

Avoid or modify if:

• You have knee injuries or sensitivity

• You have hip replacements or sciatic flare-ups

• You experience SI joint instability

• You're pregnant (use a lifted or reclined variation)

• You feel numbness or tingling in the legs or feet

Preparatory Poses

• Low Lunge (Anjaneyasana)

• Lizard Pose (Utthan Pristhasana)

• Pigeon Pose (Eka Pada Rajakapotasana)

• Thread the Needle (Supta Kapotasana)

• Seated Spinal Twist (Ardha Matsyendrasana)

Description

1. Start in a low lunge, right foot forward, left leg extended back.

2. Lower your left knee to the ground and release the top of the foot.

3. Walk your right foot slightly wider and let the right knee drop outward, opening the hip.

4. Optionally, twist your torso toward the right knee, resting on forearms or a bolster.

5. Let the head drop, or use a block/bolster for support.

6. Relax the body, especially the hips and jaw.

7. Hold for 1–3 minutes per side in yin practice, or 5–10 breaths in active styles.

8. Switch sides slowly and mindfully.

Props

• Yoga bolster or folded blankets under torso or forearms

• Block under the hip or chest for support

• Knee pad or extra blanket under back knee

• Eye pillow to encourage relaxation

Variations

• Keep torso upright for less intensity

• Fold fully over the front leg for deepening

• Add a spinal twist with opposite elbow across thigh

• Recline on bolster for restorative effect

Modifications

• Place block under front hip if you feel uneven

• Keep front foot flexed to protect the knee

• Bring front foot closer to the body to reduce pressure

• Stay on hands instead of forearms if low back is tight

Counter Poses

• Child’s Pose (Balasana)

• Seated Forward Fold (Paschimottanasana)

• Supine Twist

• Bridge Pose (Setu Bandhasana)

Potential Benefits

• Opens deep hip muscles (piriformis, glutes, adductors)

• May relieve sciatica-related tension

• Enhances hip joint mobility

• Gently stretches quads and psoas

• Releases emotional tension stored in hips

• Improves pelvic alignment awareness

Joint Motion

• Hip external rotation (front leg)

• Hip extension (back leg)

• Spinal rotation and flexion

• Knee flexion and extension

• Ankle dorsiflexion (optional)

Primary Contracted Muscles

• Core stabilizers

• Hip flexors (on the back leg)

• Spinal rotators (if twisted)

Supporting Muscles

• Glutes and piriformis

• Adductors and hamstrings

• Quadriceps (on back leg)

• Obliques and intercostals

Final Thoughts

Crooked Monkey Pose is a deep, juicy hip opener ideal for yin, restorative, or slow flow practices. It helps you tune into subtle sensations in the pelvis, hips, and low spine while encouraging emotional release and deep introspection.

🧘‍♀️ Tip: Breathe slowly and deeply, allowing the pose to unfold over time. Let gravity, not effort, create the stretch.

⚠️ Medical Note: Discomfort in the knees or lower back is a sign to back out or support with props. Never push through joint pain.