Splits with Blocks
Hanumānāsana (blocks)
Works on Hamstrings · Hip flexors · Quadriceps
How to do it
- From a low lunge, place a block under each hand, shoulder-width apart.
- Slowly slide the front heel forward and straighten the front leg, while the back leg stays long.
- Lower the hips as far as is comfortable, keep the hips square and breathe; come out and switch sides.
To come out, press the hands down, lift the hips and slide the front leg back into a low lunge.
Common mistakes
- Don’t force the hips down.
- Don’t turn the back leg out.
- Don’t bounce.
Benefits
- Makes the splits accessible, with the floor brought closer.
- Stretches the hamstrings and hip flexors together.
- Builds patience and control.
Make it easier or different
- Easier: stack the blocks higher or keep the back knee down.
- Cushion: place a blanket under the back knee.
- Challenge: lower the blocks gradually.
Take care: Go easy with hamstring or groin injuries. Warm up first and never force the depth.
What next
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Hips
Cow Face PoseIntermediate
Deer PoseIntermediate
Fire Log (Double Pigeon)Intermediate
Frog Pose (hip opener)Intermediate
Lizard PoseIntermediate
Low Lunge with Quadriceps StretchIntermediate