Half Splits Pose (Ardha Hanumanasana)

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Half Splits Pose (Ardha Hanumanasana)

A gentle yet effective hamstring stretch that also lengthens the spine and calves.

Category: Kneeling / Forward Bend

Difficulty: Beginner – Intermediate

Sanskrit/Pronunciation: Ardha Hanumanasana (AR-dah hah-noo-mahn-AHS-uh-nuh)

Main Focus: Hamstrings, Calves, Hips, Flexibility

Props: Yoga Bricks, Blanket, Knee Pad

Half Splits Pose (Ardha Hanumanasana) is a kneeling forward fold that gently stretches the hamstrings and calves while encouraging flexibility through the hips and back of the legs. Practised with one leg extended forward and the hips drawing back over the bent knee, the pose creates a focused stretch through the extended leg while maintaining stability through the lower body. Often used as a preparation for Full Splits, Half Splits allows flexibility to develop gradually without requiring the same depth. Yoga bricks beneath the hands can raise the floor and provide additional support, making it easier to maintain length through the spine and control the depth of the stretch.

How to Practise

Begin in a low lunge with the right foot forward and both hands framing the foot
Shift the hips back so the left knee is directly under the hip
Straighten the right leg, flexing the toes up towards the ceiling
Keep the hips square and the spine long, avoiding rounding the back
Inhale to lengthen, exhale to fold gently over the front leg
Hold for 5–10 breaths, easing deeper as the hamstrings release
Return to the low lunge and repeat on the other side

Benefits

Stretches hamstrings, calves, and lower back
Encourages better posture and spinal alignment
Prepares the body for deeper splits and forward folds
Improves flexibility while allowing control over intensity

Modifications

Place bricks under the hands for extra lift and support
Keep a gentle bend in the front knee if hamstrings are tight
Use a folded blanket or knee pad under the back knee for cushioning
Avoid forcing the stretch, especially if recovering from hamstring or knee injuries

Props to Support Half Splits Pose (Ardha Hanumanasana)

Props can make Half Splits more accessible by providing support and reducing the depth of the forward fold. Yoga bricks beneath the hands raise the floor and help maintain length through the spine, while a folded blanket or knee pad can provide cushioning beneath the back knee.