Half Splits Pose
अर्ध हनुमानासन
Target Muscles
Benefits (6)
- + Deeply stretches hamstrings and calves.
- + Improves flexibility in the hips and groin.
- + Strengthens quadriceps of the kneeling leg.
- + Prepares the body for full splits (Hanumanasana).
- + Helps relieve mild sciatica and lower back stiffness.
- + Improves posture by lengthening the spine.
Avoid If (5)
- - Acute hamstring injury or tear.
- - Severe knee pain or injury.
- - Sciatica flare-up (acute phase).
- - Groin injury.
- - Any recent abdominal surgery.
About
Half Splits Pose is a kneeling forward bend that deeply stretches the hamstrings and calves. It prepares the body for more advanced poses like Hanumanasana, promoting flexibility in the back of the legs while maintaining hip alignment.
Step-by-Step Instructions
1. Begin in Vajrasana, then come to a tabletop position (Marjaryasana).
2. Position the right knee directly under the right hip (use a blanket for padding if needed), and extend the left leg straight forward, heel grounded and toes pointing upwards.
3. Ensure the left hip is stacked directly above the left knee of the kneeling leg, keeping the hips level and squared, not tilting to one side.
4. Inhale to lengthen the spine, drawing the navel towards the spine, then exhale as you hinge from the hips, folding the torso over the extended left leg.
5. Place your palms or fingertips on the floor or on blocks on either side of the left leg, maintaining a long spine and avoiding rounding the upper back as you fold forward.
6. Actively draw the left toes back towards your face (dorsiflexion) and try to lift the outer edge of the left foot from the floor, lengthening the inner edge of the foot. Press the left heel down firmly.
7. Internally rotate the left thigh and draw the right hip forward to keep the hips squared and even, resisting the tendency for the right hip to move back.
8. Extend your chest towards the left leg, softening the head and neck, but maintaining the length through the spine, especially through the crown of the head.
9. Hold for 30-60 seconds, breathing deeply and allowing gravity to deepen the stretch with each exhalation, without forcing.
10. Inhale slowly to come back up, bend the left knee, and return to tabletop position.
11. Repeat on the other side.