Half Splits

Ardha Hanumanasana

AR-dah hah-noo-mahn-AH-sah-nah

Half Splits (Ardha Hanumanasana) is a beginner seated yoga pose that stretches the hamstrings and calves.

A hamstring-lengthening fold taken from a kneeling lunge, with the front leg straight and the hips drawn back over the rear knee. Half Splits is a safe, accessible way to stretch the back of the leg and prepare for deeper forward folds. It is often used as a counterpose after lunges.

How to do Half Splits

1. Begin in a kneeling lunge with your right foot forward and your left knee on the floor, hands on the floor on either side of the front foot. Pad the back knee with a blanket if needed.
2. Shift your hips back until they stack over your left knee, and straighten your right leg with the heel on the floor and toes lifting toward the ceiling.
3. Keep your right knee soft, with a very slight bend if the hamstring feels tight. Flex the foot and press the heel gently forward.
4. Place your hands on the floor or on blocks beside the leg. Lengthen your spine and fold forward from the hips rather than rounding the back.
5. Hold for five to eight breaths, then bend the front knee, return to the lunge, and repeat on the other side.

Benefits of Half Splits

• Stretches the hamstrings and calves
• Opens the hips and hip flexors of the back leg
• Improves flexibility for forward folds
• Encourages a long, supported spine
• Offers a gentle counterpose after lunges

Muscles Engaged

Modifications & Variations

• Place blocks under your hands to bring the floor closer
• Fold a blanket under the back knee for cushioning
• Loop a strap around the front foot or keep a deeper bend in the front knee to reduce intensity

Cautions

• Avoid with a recent hamstring tear or strain
• Use caution with knee injuries; pad the back knee and keep the front knee soft
• Those with lower back pain should keep the spine long and avoid rounding deeply

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