Full Splits
Hanumanasana
hah-noo-mahn-AH-sah-nah
Quick check: do you know this pose?
Full Splits (Hanumanasana) is a advanced seated yoga pose that deeply stretches the hamstrings.
A deep leg split from Low Lunge, named for Hanuman's great leap. Full Splits intensely stretches the hamstrings and hip flexors, while the torso stays upright and the hips face forward.
How to do Full Splits
- From Low Lunge, move into Half Splits and place your hands on the floor or on blocks on either side.
- Slowly slide the front heel forward and the back knee back, only as far as feels comfortable.
- Straighten both legs on the floor: the front foot flexed with the toes pointing up, the top of the back foot resting on the floor.
- Keep the hips square to the front, lift the torso upright, and reach the arms overhead if you like.
- Hold for five steady breaths, then come out with your hands on the floor and repeat on the other side.
Benefits of Full Splits
- Deeply stretches the hamstrings
- Stretches the hip flexors and quadriceps
- Opens the groin and hips
- Improves flexibility and body awareness
- Builds focus and patience
Muscles Engaged
Modifications & Variations
- Place your hands on blocks
- Support the front-leg hamstring or pelvis with a bolster or block
- Stay in Half Splits
Cautions
- Avoid with a hamstring or groin injury
- Avoid with a knee injury
- Avoid with sacroiliac or hip issues, and never force the stretch
Breathing tip: Pair this pose with Ujjayi Breath for flow sequences or Equal Breath for longer holds. Explore all breathing techniques →
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Consult your doctor before starting any new exercise program, especially if you have injuries or health conditions. Always practice under the guidance of a qualified yoga instructor.
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