Ardha Hanumanasana

Half Split

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

How to do Half Split

  1. Place both hands on the mat beside your right foot.
  2. Shift your hips back over your left knee as your right leg lengthens.
  3. Keep your right heel grounded with your right toes lifting toward the ceiling.
  4. Keep your hips above your left knee rather than sitting back onto your heel.
  5. Face your chest toward your right leg without twisting your torso.
  6. Hinge forward from your hips while keeping your spine long.
  7. Support your trunk with your abdomen and look down without lifting your chin.
  8. Bend your right knee and shift forward until your right foot rests flat.

Benefits

Half splits lets you spend time with a stretch along the back of the front thigh.

Further reading: 15-Minute Stretching Exercises for Splits

Variations

Keep your right knee slightly bent if a straight leg makes your back round. Support your hands on blocks so you can lengthen your back without reaching down.