Traditional
Half Split
Ardha Hanumanasana
Shift the hips back from a lunge and straighten the front leg.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- Blocks or blanket optional.
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Half Split
- Begin in a low lunge. Shift the hips back over the rear knee. Straighten the front leg and fold forward over it with the hands on the floor or blocks. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Half Split
- Bend the front knee. Shift the hips forward and return to Low Lunge. Pause in a neutral position for a moment before continuing.