Twisted Monkey Pose: Crooked Monkey Yoga

Yoga is a treasure trove of poses that challenge, inspire, and heal the body and mind. Among these, the Twisted Monkey Pose (sometimes called “Crooked Monkey” by some practitioners) stands out as an engaging stretch that fuses flexibility, strength, and balance. This dynamic pose not only helps loosen tight hips but also builds core stability and aids digestion. Whether you are a seasoned yogi or a beginner exploring your practice, the Twisted Monkey Pose can bring a delightful twist to your routine.

In this post, we’ll dive deep into:

• What Twisted Monkey Pose is
• Step-by-step instructions to master it
• Its incredible benefits for your body and mind
• Tips for modifications and variations
• How it connects with other poses like Lizard Pose

Let’s unravel the magic of this twisty wonder and why it deserves a place in your yoga practice.

What Is Twisted Monkey Pose?

Twisted Monkey Pose is a modern yoga posture that combines a deep lunge with a spinal twist. This pose opens the hips, stretches the quadriceps, and promotes spinal mobility. It’s a variation of the traditional Lizard Pose. Still, it includes a delightful torso rotation, making it more dynamic and therapeutic.

This pose is often included in yoga flows to:

• Warm up the body
• Deepen hip flexibility
• Build mindfulness by focusing on balance

The name “Twisted Monkey” might sound playful, and the pose indeed encourages a lighthearted approach as you explore its nuances.

How to Do Twisted Monkey Pose: Step-by-Step Guide

Here’s how you can practice Twisted Monkey Pose safely and effectively:

Step 1: Begin in a Low Lunge

1. Start in a Downward-Facing Dog Pose.
2. Inhale and step your right foot forward between your hands into a low lunge.
3. Drop your left knee to the mat and untuck your toes.

Step 2: Adjust for Stability

• Ensure your right knee is stacked over your right ankle for stability.
• Place your hands on either side of your right foot.

Step 3: Add the Twist

1. Slowly lift your right hand off the mat and reach it toward the sky, twisting your torso open to the right.
2. Keep your left hand grounded to maintain balance.

Step 4: Deepen the Stretch

• For a deeper stretch, bend your left knee and reach your right hand back to grab your left foot or ankle.
• If this feels challenging, use a yoga strap around your left ankle to bridge the gap.

Step 5: Breathe and Hold

• Hold the pose for 5-8 breaths, focusing on lengthening your spine and relaxing into the twist.

Step 6: Release and Switch Sides

• Gently release your left foot, return to the low lunge, and then step back to Downward-Facing Dog.
• Repeat the same steps on the other side.

Benefits of Twisted Monkey Pose

Twisted Monkey Pose offers a range of physical, mental, and emotional benefits. Let’s break them down:

1. Improves Hip Flexibility

If you spend long hours sitting, your hips might feel tight. Twisted Monkey Pose helps release tension in the hip flexors, groin, and hamstrings, promoting greater mobility.

2. Boosts Spinal Health

The twist in this pose improves spinal flexibility and stimulates the muscles along your spine. It’s excellent for counteracting stiffness and promoting better posture.

3. Enhances Digestion

Twisting poses, including Twisted Monkey, massage the abdominal organs, aiding digestion and detoxification.

4. Builds Core Strength

Maintaining balance in this pose engages your core muscles, helping to strengthen your abs and obliques.

5. Reduces Stress

Focusing on your breath and the sensations in your body while holding Twisted Monkey Pose can calm the mind and reduce stress.

Twisted Monkey vs. Lizard Pose

Lizard Pose and Twisted Monkey Pose share similarities, but they serve different purposes in your yoga practice:

Lizard Pose

• Focuses on deep hip opening.
• Both hands stay grounded, and the chest remains squared to the mat.
• Great for improving lower body flexibility.

Twisted Monkey Pose

• Incorporates a spinal twist for added mobility.
• Includes the option to stretch the quadriceps by grabbing the back foot.
• Enhances upper body flexibility and core engagement.

While Lizard Pose is more static, Twisted Monkey feels dynamic and energizing. Both poses complement each other beautifully in a flow.

Tips and Modifications

For Beginners:

• Keep your back foot grounded if reaching for it feels too intense.
• Use blocks under your hands for added support.
• Avoid forcing the twist; focus on your breath and let your body open gradually.

For Advanced Practitioners:

• Experiment with lifting your back knee off the mat to add strength and balance.
• Transition seamlessly from Twisted Monkey to Wild Thing Pose for a fluid sequence.

Common Mistakes to Avoid:

1. Knee Misalignment: Ensure your front knee doesn’t collapse inward. Keep it aligned over your ankle.
2. Hunched Shoulders: Roll your shoulders back and down to avoid tension.
3. Holding Your Breath: Deep, mindful breathing is essential to release tension and stay balanced.

Incorporating Twisted Monkey Pose into Your Yoga Practice

Here are a few ideas for including Twisted Monkey Pose in your routine:

1. Warm-Up Sequence

• Combine Twisted Monkey with Cat-Cow, Low Lunge, and Lizard Pose to gently warm up your body.

2. Core-Focused Flow

• Add Twisted Monkey to a sequence with Plank Pose, Side Plank, and Boat Pose for a core-strengthening workout.

3. Cool-Down Stretch

• Use Twisted Monkey to release tension after a challenging workout or run.

FAQs About Twisted Monkey Pose

Q: Is Twisted Monkey Pose suitable for beginners?

A: Yes, beginners can practice Twisted Monkey Pose with modifications like keeping the back foot grounded or using yoga blocks for support.

Q: What should I do if I feel discomfort in my knees?

A: Place a folded blanket or yoga mat under your back knee for extra cushioning and avoid overextending.

Q: Can Twisted Monkey Pose help with back pain?

A: Twisted Monkey Pose can relieve back tension by improving spinal flexibility. However, if you have chronic back pain, consult a doctor or experienced yoga instructor first.

Q: How long should I hold the pose?

A: Aim to hold the pose for 5-8 deep breaths on each side, adjusting the duration based on your comfort level.

Q: What are some good poses to pair with Twisted Monkey Pose?

A: Pair it with poses like Lizard Pose, Pigeon Pose, and Low Lunge for a comprehensive hip-opening sequence.

Final Thoughts

The Twisted Monkey Pose is a fantastic addition to any yoga practice, offering a mix of strength, flexibility, and mindfulness. Its playful nature encourages exploration, making it suitable for yogis of all levels. Whether you’re easing into the pose as a beginner or refining your twist as an advanced practitioner, this pose invites you to deepen your connection with your body and mind.

So, the next time you roll out your yoga mat, why not try the Twisted Monkey Pose? Your hips, spine, and spirit will thank you!

• Eye of the Needle Yoga Pose (Sucirandhrasana)