Splits Pose (Hanumanasana)
Category: Seated / Hip Opener
Difficulty: Advanced
Sanskrit/Pronunciation: Hanumanasana (hah-noo-mahn-AHS-uh-nuh)
Main Focus: Hamstrings, Hip Flexors, Hips, Flexibility
Props: Yoga Bricks, Bolster, Blanket
Split Pose (Hanumanasana) is a deep hip-opening pose that develops flexibility through the hamstrings, hip flexors and legs. Practised with one leg extending forward and the opposite leg reaching back, the hips gradually lower towards the floor while the torso remains lifted and aligned. The pose requires considerable mobility through the lower body and can be approached progressively as flexibility develops. Yoga bricks beneath the hands can provide support and help control the depth of the pose, while a bolster or folded blanket beneath the hips can reduce the intensity of the stretch and provide additional support.
- Begin in a low lunge with the right foot forward and hands framing the foot
- Slowly begin to slide the front foot forward and the back knee back, easing into the splits
- Keep the hips squared and the spine long
- Use blocks under your hands for support or place a bolster under the hips if needed
- Engage the inner thighs gently to protect the joints and support the stretch
- Hold for 30 seconds to 1 minute, breathing deeply, then switch sides
- Deeply stretches hamstrings, hip flexors, and groin
- Improves lower body flexibility and mobility
- Strengthens mental focus and emotional resilience
- Opens energy channels through the pelvis and spine
- Use bricks under hands and a bolster or folded blanket under hips for support
- Practise Half Split (Ardha Hanumanasana) as a preparatory variation
- Keep the back knee slightly bent or padded to reduce strain
- Avoid if you have hamstring tears, hip injuries, or knee sensitivities
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Using a yoga brick under each hand in Splits Pose helps lift the floor, reducing strain on the hamstrings and allowing a more supported forward fold. The added height makes it easier to maintain balance and length in the spine without collapsing through the chest. This modification is useful for gradually building flexibility while keeping the hips stable and the stretch more controlled and accessible.
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Create even further elevation, stability and comfort by adding a rectangular bolster on top of yoga blocks underneath yourself in this pose.
Props to Support Splits Pose (Hanumanasana)
Ease into the stretch of this pose by keeping yourself elevated and supported with as many props as you need to feel comfortable.
