HA

Advancedkneeling

Hanumanasana (Splits Pose)

हनुमानासन

Hanumanasana, or Splits Pose, is a challenging asana that requires significant flexibility in the hamstrings, hip flexors, and groin. It promotes emotional release, increases blood flow to the legs, and cultivates perseverance and determination.

Anatomy Involved

Benefits

6

Increases flexibility in hamstrings and hip flexors
Stimulates abdominal organs
Releases emotional blockages
Improves blood circulation in legs
Strengthens core muscles
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Hamstring injuries
Groin injuries
Hip injuries
Sciatica

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding

✕Letting the hips shift forward of the knees

✕Collapsing the lower back

✕Tensing the shoulders and neck

✕Ignoring pain in the knees or ankles — use props or modify

✕Forcing the hips open beyond their current range

✕Rounding the spine instead of hinging from the hips

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

1Place padding under the knees if needed for comfort
2Align the hips directly above or behind the knees
3Keep the spine long and the chest lifted
4Press the tops of the feet or toes firmly into the floor
5Engage the core to support the lower back
6Allow the hip joints to open gradually — never force
7Hinge from the hips, leading with the chest

Pose Details

Pose Type

hip openerforward bend

Body Focus

lower bodyhipsspine

Focus Areas

flexibilityendurancebalance

Best For

athletes

Yoga Styles

iyengarvinyasahatha

When to Practice

peak posemorning

Position

kneeling

Practice Flow

HA

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

About this Pose

Hanumanasana, or Splits Pose, is a challenging asana that requires significant flexibility in the hamstrings, hip flexors, and groin. It promotes emotional release, increases blood flow to the legs, and cultivates perseverance and determination.

How to Practice

1

1. Start in Adho Mukha Svanasana (Downward-Facing Dog).

2

2. Bring your right foot forward between your hands, aligning the right knee over the right ankle.

3

3. Slide your left leg back, lowering the left knee to the floor.

4

4. Exhale, and gently lower your hips towards the floor, maintaining a straight spine.

5

5. Gradually extend your right leg forward and your left leg backward, aiming for a full split.

6 more steps remaining

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Frequently Asked Questions

Common questions about Hanumanasana (Splits Pose)

What is Hanumanasana (Splits Pose)?

Hanumanasana, or Splits Pose, is a challenging asana that requires significant flexibility in the hamstrings, hip flexors, and groin. It promotes emotional release, increases blood flow to the legs, and cultivates perseverance and determination.

What are the benefits of Hanumanasana (Splits Pose)?

Increases flexibility in hamstrings and hip flexors. Stimulates abdominal organs. Releases emotional blockages. Improves blood circulation in legs. Strengthens core muscles. Cultivates perseverance and determination.

Who should avoid Hanumanasana (Splits Pose)?

Avoid this pose if you have: Hamstring injuries, Groin injuries, Hip injuries, Sciatica.

How many steps are in Hanumanasana (Splits Pose)?

Hanumanasana (Splits Pose) is practiced in 11 steps. Start in Adho Mukha Svanasana (Downward-Facing Dog).

Is Hanumanasana (Splits Pose) suitable for beginners?

Hanumanasana (Splits Pose) is an advanced-level pose. Beginners should practice with props or under guidance.

What props are needed for Hanumanasana (Splits Pose)?

You may use: block, blanket. Props make the pose more accessible and comfortable.

What poses should I do before Hanumanasana (Splits Pose)?

Prepare with: Adho Mukha Svanasana, Virasana, Camel Pose. These warm up the relevant muscles and joints.