The half split yoga pose, also known as Ardha Hanumanasana in Sanskrit, offers deep hamstring strength. With one leg forward and the other leg extended behind, the hips are squarely facing front in this pose. It can be a preparatory pose for full splits. Blocks can be placed under both hands for additional support or to intensify the stretch.
How do you do Half Split?
Step 1.
Enter this pose through a low lunge by straightening the front leg, grounding into the center of the front heel and shifting your hips back in space.
Step 2.
Firm up your quadriceps to hug the muscles to the bone and strengthen the hamstrings of your straight front leg.
Step 3.
Flex your front foot so that the toes reach up towards the sky and ensure that both hips are on an even plane, stacking the hips over your bottom knee for maximum stability.
Step 4.
For a more active posture, keep your hip bones pulling back as the crown of your head reaches forward. Hands can be stacked under your shoulders to stabilize and maintain length in the spine.
Step 5.
Inhale to lift the chest and exhale to fold over the straight leg, hinging at the hips to fold forward. Option to bend the elbows and relax the head towards the shin or knee.
Benefits of Half Split
Stretches and strengthens the backs of the hamstrings and calves
Extends the spine and lengthens side body
Improves posture
Increases range of motion
Variations of Half Split
Full Split (Hanumanasana) extend the bottom leg straight back behind you
Place blocks under your hands to bring the ground up
Externally and internally rotate the straight front leg to mobilize
Other Yoga Poses to Try
- 18Jan
Downward Facing Dog
The Downward Facing Dog yoga pose, known as Adho Mukha Svanasana in Sanskrit, is considered one of the most fundamental yoga poses. This pose can be used throughout the practice, whether in a Sun Salutation sequence or as a transition
- 22Jan
4-Limbed Staff Pose
Chaturanga Dandasana, or Four-Limbed Staff Pose, is a 2,000-year-old foundational yoga posture in which the body is held parallel to the ground, supported by hands and feet with elbows bent at right angles.
- 22Mar
Forward Fold
Forward Fold, also known as Uttanasana in Sanskrit, is a fundamental posture for the practice. With feet hip-width apart and the upper body surrendering to the ground, this yoga pose offers a deep stretch and release in the hamstrings, calves,