KneelingIntermediate
Half Split Forward Fold
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About This Pose
Half Split Forward Fold (Ardha Hanumanasana) is a powerful hamstring stretch that prepares the body for full splits. With one leg extended forward and the back knee down, practitioners can safely explore their edge in hamstring flexibility. The forward fold element adds a stretch for the spine and back body.
Step-by-Step Instructions
- 1
Begin in a low lunge with right foot forward
- 2
Shift your hips back over the left knee
- 3
Straighten your right leg, keeping foot flexed
- 4
Fold forward over the extended leg
- 5
Place hands on blocks or the floor
- 6
Keep spine long as you fold
- 7
Hold for 8-10 breaths, then switch sides
Alignment Cues
- Keep hips square facing forward
- Flex the front foot to stretch the calf
- Lead with the chest when folding
- Micro-bend the knee if hamstrings are very tight
Benefits
- Deeply stretches the hamstrings
- Prepares for full splits (Hanumanasana)
- Safe, controlled position for flexibility work
- Stretches the calves when foot is flexed
- Opens the lower back with the fold
Modifications
- Blocks under hands
Variations
- Half split
Cautions & Contraindications
Cautions
- Do not round excessively
Avoid this pose if you have:
- Hamstring injury
Quick Facts
Primary Focus
hamstringsSecondary Focus
spine
Suggested Hold
45 seconds
Tags
forward-foldhamstrings
Equipment
yoga mat
