Half Split

Half Split, also known as Ardha Hanumanasana , is a deep stretching exercise that focuses on stretching the hamstrings , hips and calf muscles . This pose helps increase flexibility in the legs and prepares the body for full Split (Hanumanasana). It is ideal for those who want to improve their range of motion in the lower body, especially the hips and legs.

Correct technique and form

Follow these steps to perform the Half Split correctly:

  • Start in a kneeling position with both knees on the floor. Then step your right foot forward so that it is in front of you with the knee bent.
  • On an exhale, push the hips back until the right leg is extended and the heel is on the floor while the toes point up.
  • Keep your hands on the floor next to your hips or on yoga blocks for support. Make sure the hips are in a straight line and square to the front.
  • Lengthen the spine by lifting the chest, and on an exhalation, slowly bend over the extended leg to deepen the stretch.
  • Hold the position for 5-10 breaths and repeat on the opposite side.

Common errors

Here are some typical mistakes during the Half Split and how you can avoid them:

  • Rounded back : Make sure to keep your back straight and avoid rounding your lower back when you bend forward. Focus on moving forward from the hips rather than arching the back.
  • Uneven hips : Many people tend to let their hips rotate or fall to the side. Keep your hips square and stable in relation to the front of the room.
  • Front leg overextension : If you feel an overextension in the hamstring, pull your hips back a little and avoid pushing too hard.

Modifications and Variations

To adapt the Half Split to your flexibility, try the following modifications:

  • Using yoga blocks : Place your hands on yoga blocks for extra support if you have difficulty reaching the floor.
  • Bend the front knee slightly : If the stretch in the hamstring is too intense, you can leave the knee slightly bent to reduce the strain.

For a bigger challenge you can:

  • Deeper Forward Bend : To deepen the stretch, bend further forward over the extended leg while keeping the spine long and the hips stable.

Reps and sets

Hold the position for 5-10 breaths on each side. Repeat 2-3 times to improve flexibility over time. You can also use this exercise as part of your warm-up for deeper stretches.

Breathing pattern

Breathe deeply and calmly during the Half Split. Inhale as you lengthen the spine and prepare to lean forward, and exhale slowly as you deepen the stretch over the leg. Make sure to keep your breathing even and steady throughout the exercise.

Videos with different approaches

Watch these videos for instructions on how to do the Half Split correctly:

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