Half Splits (Ardha Hanumanasana)
- elisha st denis
- 2 days ago
- 2 min read
Half Splits is a gentle but deeply effective hamstring and calf stretch that prepares the body for full splits (Hanumanasana). From a low lunge, the front leg straightens and the hips sit back, creating a long stretch along the back of the front leg. It's accessible for most practitioners and can be held for long breaths to allow the muscles to release gradually.
How to Practice Half Splits (Ardha Hanumanasana)
Begin in a Low Lunge with your right foot forward and left knee on the mat.
Shift your hips back toward your left heel and straighten your right leg.
Flex your right foot, pressing your heel into the mat.
Place your hands on blocks or the floor on either side of your right leg.
On each inhale, lengthen through your spine. On each exhale, fold a little further forward over your right leg.
Keep a micro-bend in the front knee to protect the joint.
Hold for 8-10 breaths, then switch sides.
Modifications & Variations
Blocks under hands: Use blocks to raise your hands and keep your spine long rather than rounding your back.
Toes pointed: Pointing your front foot (instead of flexing) reduces the calf stretch and is softer on the hamstring.
Folded blanket under back knee: Pad your back knee with a blanket for comfort during longer holds.
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