Image Alt
Yoga Styles & Poses


The half split yoga pose, also known as Ardha Hanumanasana, is a gentle yet powerful posture that offers a deep stretch to the hamstrings and calves. This pose is characterized by the practitioner extending one leg forward while the other remains extended behind, with the hips squared to the front. While it’s often considered a preparatory posture for the full splits, its benefits extend beyond mere flexibility. Ardha Hanumanasana encourages introspection and balance, both physically and mentally. As the body sinks deeper into the stretch, practitioners may find themselves confronted with sensations that invite mindfulness and presence. Through regular practice, the half split pose fosters not only suppleness in the body but also a sense of inner calm and equilibrium.

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

  • The Downward Dog yoga pose, known as “Adho Mukha Svanasana” in Sanskrit, has a rich history rooted in ancient yoga traditions. The pose finds its origins in the practice of Hatha Yoga, a branch that focuses on physical postures to

  • The 4-Limbed Staff yoga pose tones the arms, strengthens the core, increases upper body strength, and prepares the body for arm balances and inversions.

  • The forward fold yoga pose, also known as Uttanasana, is a fundamental posture that embodies a gentle surrender and deep release within the practice.


ONEYOGAHOUSE is a community of shape creators, energy expanders, and movement manifestors in the heart of Brooklyn and Montauk.

Find us at our New York studios



90 Furman Street
Brooklyn. New York 11201


83 S Elmwood Ave #1b
Montauk. New York 11954

Our socials