Hanumanasana

Full Split

Hamstrings
Full Split demonstrated on a yoga mat
Right-side demonstration

How to do Full Split

  1. Place your palms on the mat beside your hips to support your weight.
  2. Rest on your right heel and slide it forward, gradually lengthening your right leg.
  3. Slide your left leg back with the top of your left foot resting on the mat.
  4. Keep your right kneecap facing upward rather than rolling the leg outward.
  5. Aim both front hip points forward without twisting either knee.
  6. Engage your abdomen enough to keep your torso upright.
  7. Let your legs move farther apart only while you can control the slide without pain.
  8. Press into your hands and draw your right heel back as your right knee bends.

Benefits

A full split asks for flexibility through both thighs and the muscles around your hips.

Further reading: Monkey Pose

Variations

Place your hands on stable blocks so you can support your torso without reaching down. Rest your pelvis on a firm bolster rather than hanging at your deepest range.