KneelingBeginner
Half Split Pose
Ardha Hanumanasana
www.yoga-sequencing.com
About This Pose
Half Split Pose (Ardha Hanumanasana) is a foundational hamstring stretch that safely lengthens the back of the legs while preparing the body for full Splits. From a low lunge position, the hips shift back to straighten the front leg, creating a deep but controlled stretch. This pose is essential for runners, athletes, and anyone working toward greater lower body flexibility.
Step-by-Step Instructions
- 1
Begin in a Low Lunge with right foot forward
- 2
Place hands on blocks or the floor
- 3
Shift your hips back over your left knee
- 4
Straighten your right leg, flexing the foot
- 5
Keep the spine long as you fold forward
- 6
Hold for 5-8 breaths
- 7
Return to lunge and switch sides
Alignment Cues
- Square the hips to face forward
- Lengthen the spine before folding
- Flex the front foot actively
- Relax the shoulders away from ears
Benefits
- Deeply stretches the hamstrings
- Improves overall leg flexibility
- Supports hip mobility and alignment
- Prepares the body for full splits
- Releases tension in the lower back
Modifications
- Use blocks under the hands
- Keep a slight bend in the front knee
Variations
- Dynamic half split with movement
- Add a forward fold
Cautions & Contraindications
Cautions
- Avoid locking the front knee completely
- Keep the spine long throughout
Avoid this pose if you have:
- Hamstring tear or strain
- Knee injury
Quick Facts
Primary Focus
hamstringsSecondary Focus
hipsspine
Suggested Hold
30 seconds
Tags
hamstringskneelingstretchflexibility
Equipment
yoga matblocks (optional)
