Half Splits Pose

Ardha Hanumanasana

Half Splits Pose, also known as Half Monkey Pose, deeply stretches the hamstrings and calves while building hip stability. Common in both yoga and dance, it improves flexibility and helps prevent injury.

Common Name: Half Splits Pose, Half Monkey Pose
Sanskrit Name: Ardha Hanumanasana (ar-dha hah-new-mahn-AHS-anna)
Level: Beginner
Pose Type: Seated, Forward Bend
Target Areas: Quads, Hip Flexors, Hamstrings, Groin, Calves, Lower Back

Half Splits Pose, or Ardha Hanumanasana, is a foundational yoga posture that stretches the hamstrings, calves, and lower back while gently opening the hips. Ideal for improving leg flexibility and easing tension from prolonged sitting or physical activity, it also helps build stability in the hips and core. Often used in both yoga and dance training, this pose supports safe hamstring flexibility and helps prevent injury. With regular practice, Half Splits Pose can enhance range of motion and prepare the body for deeper poses like Full Splits.

Half Splits Pose Steps

woman practicing naked yoga in ardha hanumanasana

Step 1

Start in Low Lunge: Begin in a low lunge position with your right foot forward and left knee on the mat.

Step 2

Align Your Hips: Ensure your hips are squared to the front of the mat and your back knee is directly under your hip.

Step 3

Shift Back: Gently shift your hips backward, straightening your front leg and flexing the foot so the toes point up.

Step 4

Adjust Alignment: Keep your hips stacked over the back knee and ensure your spine stays long, not rounded.

Step 5

Inhale and Lengthen: With each inhale, lengthen through the spine, creating space from the hips to the crown of your head.

Step 6

Exhale and Fold: With each exhale, gently hinge at your hips and fold over your front leg without collapsing the chest or rounding the back.

Step 7

Hold and Breathe: Stay in the pose for 5–10 breaths, then return to your low lunge and switch sides.

Modifications

woman doing nude yoga in half splits pose in desert

Use Yoga Blocks: Place blocks under your hands for support and to reduce strain on the hamstrings and lower back.
Bend the Front Knee: Keep a slight bend in the front leg if your hamstrings are tight.
Use a Strap: Loop a yoga strap around the front foot to assist in maintaining a long spine while folding forward.