Half Split Pose
Ardha Hanumanasana
About This Pose
Half Split Pose (Ardha Hanumanasana), meaning "half monkey pose," is a powerful kneeling hamstring stretch that serves as preparation for the full splits (Hanumanasana). From a low lunge position, the hips shift back as the front leg straightens, creating an intense stretch along the back of the extended leg. The pose is named after Hanuman, the monkey god known for his famous leap across the ocean. While the full splits require significant flexibility, Half Split is accessible to most practitioners while still offering profound benefits. It teaches the hip hinge pattern essential for safe forward folding and builds the flexibility needed for deeper stretches. The pose is commonly used in hip-opening sequences and as a cool-down after active practice.
Step-by-Step Instructions
- 1
Begin in a low lunge with right foot forward
- 2
Place hands on blocks or the floor beside the hips
- 3
Shift the hips back, straightening the right leg
- 4
Flex the right foot, toes pointing upward
- 5
Keep the left knee on the ground, hip over knee
- 6
Hinge forward from the hips with a long spine
- 7
Fold over the extended leg only as far as flexibility allows
- 8
Keep the spine elongated—don't round the back
- 9
Breathe deeply into the hamstring stretch
- 10
Hold for 5-10 breaths
- 11
Bend the front knee to come out
- 12
Switch sides
Alignment Cues
- Front foot flexed, toes pointing up
- Front leg as straight as possible
- Hips shift directly backward
- Spine stays long throughout the fold
- Shoulders draw back and down
- Hinge from the hips, not the waist
- Back knee stays under the hip
Benefits
- Deeply stretches hamstrings and calves
- Opens the hips and hip flexors
- Prepares the body for full splits
- Improves hip hinge mechanics
- Stretches the lower back gently
- Increases leg flexibility over time
- Calms the mind with forward fold benefits
- Therapeutic for tight hamstrings
Modifications
- Use blocks under hands for support
- Keep the front knee slightly bent
- Place a blanket under the back knee
- Stay more upright if the fold is too intense
Variations
- Add a twist by rotating toward the front leg
- Deepen by walking hands forward on blocks
- Practice with back toes tucked for added stretch
- Progress toward full splits over time
Cautions & Contraindications
Cautions
- Keep the spine long—don't round forward
- Flex the front foot to protect the knee
- Move into the stretch gradually
- Use props if the floor is too far away
- Keep the back knee comfortable
Avoid this pose if you have:
- Acute hamstring injuries
- Knee injuries
- Lower back pain
- Hip injuries
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
