Half splits (Ardha Hanumanasana)
Pose Overview
| Common Name | Half splits |
| Traditional Sanskrit Name | Ardha Hanumanasana |
| Sanskrit Name Pronunciation | ard-hah ha-noo-mahn-ahs-ah-nuh |
| Pose Difficulty | Expert |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Half Splits, also known as Ardha Hanumanasana, is an advanced stretching pose that requires a significant amount of flexibility and balance. The pose is named after the Hindu god Hanuman, known for his strength and devotion, and is said to symbolize the effort and determination it takes to achieve the full expression of the pose. It is a challenging pose that requires a lot of practice to master. It requires flexibility in the hips and hamstrings, as well as strength in the legs and core. It is a great way to improve flexibility and balance, and can also help to relieve stress and tension in the lower back and legs.
Benefits of Half splits
Improves flexibility, balance, and strength in the legs and hips, relieves stress and tension in the lower back and legs.
How to Enter Half splits
Start in a lunge position, with the left knee on the ground and the right foot forward. Slowly begin to straighten the right leg, keeping the left knee on the ground. Keep the right knee as close to the right ankle as possible. Keep your hips level and your core engaged. Stretch your arms out in front of you, and try to keep your torso as upright as possible. Hold the pose for several deep breaths, and then repeat on the other side.
How to Exit Half splits
Slowly release the pose, bringing the right foot back to the lunge position. Come out of the pose by gently releasing your body, and take a few deep breaths.
Common Half splits Modifications & Variations
You can use blocks or a blanket under your front foot to help you maintain proper alignment. You can use a strap around your front foot to help you stretch deeper. You can also practice Half Splits with your front foot against a wall.
Common Mistakes with Half splits
Pushing too deep into the pose too quickly, which can cause injury. Not keeping the hips level, which can cause strain on the lower back. Not engaging the core, which can cause instability in the pose.
Safety Guidance
If you have any knee or ankle injuries, avoid this pose or practice with caution. If you have any lower back pain, practice this pose with caution and under the guidance of an experienced teacher.
