Half Splits

Ardha Hanumānāsana

Read what the gnome says

Half Splits! From a low lunge, shift the hips back over the back knee and straighten the front leg, toes up. Fold over the leg with a long spine, hands on blocks. Don't round the back. Breathe, then switch. Stretchy gnome.

Works on Hamstrings · Calves

How to do it

1. From a low lunge, shift the hips back over the back knee and straighten the front leg.
2. Flex the front foot and walk the hands beside the leg.
3. Hinge from the hips with a long spine and hold; switch sides.

Common mistakes

• Don’t round the back to reach the foot.
• Don’t lock the front knee.
• Don’t let the back hip swing out.

Benefits

• Releases tight hips and outer thighs.
• Eases stiffness from sitting and walking.
• A calm, grounding shape to breathe in.

Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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