Half Splits Pose (Ardha Hanumanasana)

Half splits is an accessible standing-to-kneeling forward fold that targets the hamstrings and calf of the front extended leg, while the hip flexors of the back kneeling leg also receive a passive stretch. It functions well as preparatory work before full hanumanasana or as a standalone hamstring release in any flow. From a low lunge with the back knee grounded, the front leg straightens and the hips draw back as the torso folds forward over the extended leg.

Cues

• Flex the front foot and press through the heel to activate the hamstring stretch.
• Hinge from the hips rather than rounding through the lower back.
• Keep the hips level over the back knee rather than shifting them to one side.
• Use blocks under both hands to maintain length in the spine as you fold.