KneelingIntermediate
Low Lunge Split Prep
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About This Pose
Low Lunge Split Prep is a preparatory pose for full splits that emphasizes the hip flexor stretch of the back leg while beginning to open the hamstrings of the front leg. This pose bridges the gap between basic lunges and deeper splits work, making it essential for anyone working toward Hanumanasana.
Step-by-Step Instructions
- 1
Begin in a low lunge with right foot forward
- 2
Lower your back knee to the mat
- 3
Start to slide the front foot forward while the back knee stays down
- 4
Find the point where you feel stretch in both legs
- 5
Keep hips square and facing forward
- 6
Support yourself with hands on blocks or the floor
- 7
Hold for 5-8 breaths, breathe into the stretch, then switch sides
Alignment Cues
- Keep hips level and square
- Don't force—find your edge and breathe
- Engage the core for stability
- Use props to support proper alignment
Benefits
- Stretches both hip flexors and hamstrings
- Progressive preparation for full splits
- Improves hip flexibility in both directions
- Builds awareness for deeper stretches
- Can be modified for all flexibility levels
Modifications
- Blocks under hands
Variations
- Lunge split prep
Cautions & Contraindications
Cautions
- Protect knees
- Use padding
Avoid this pose if you have:
- Knee pain
- Hamstring injury
Quick Facts
Primary Focus
hipsSecondary Focus
hamstrings
Suggested Hold
45 seconds
Tags
lungehipshamstrings
Equipment
yoga mat
