Yoga · Flexibility

Splits (Hanumanasana) preparation

Low lunge, half splits and strap stretches, then a propped approach to front splits at a mild stretch. Gradual, warm and never forced.

Warm-up: sun salutations, lungesS1S2S3S4S5S6T
Start / 6
Time
25 min
Players
1–24
Age
U16+
Area
Mat per person
Equipment
matstwo blocks eachstrapsbolsters or folded blankets

Setup

  1. Mats an arm's length apart; two blocks, a strap and a bolster or folded blankets per student.
  2. Only after a thorough warm-up: at least 5 minutes of sun salutations or lunges so the legs are warm.
  3. Anyone pregnant, recovering from injury or surgery, or with a medical condition should check with a health professional and tell the teacher before class. Hamstring or groin injuries are a reason to stay with the strap work.

How it runs

  1. Warm-up, 5 minutes: sun salutations or slow walking lunges until the legs feel warm.
  2. Low lunge (Anjaneyasana), five breaths each side: blanket under the back knee, hips easing forward on the exhale for the front of the back hip.
  3. Half splits (Ardha Hanumanasana), five to eight breaths each side: shift the hips back over the back knee, front heel down and toes up, hands on blocks. Hinge forward with a long spine; a slight bend in the front knee is fine.
  4. Lunge to half splits, five slow rounds each side: inhale into low lunge, exhale back to half splits. Smooth and controlled, no bouncing.
  5. Reclining hand-to-big-toe pose (Supta Padangusthasana) with a strap, 1 minute each side: lying down, strap around the ball of the foot, leg rising only as far as the back of the thigh stays at a mild stretch.
  6. Splits approach, 5–10 breaths each side: from half splits, blocks either side of the hips and a bolster or stacked blankets lengthways under the front thigh and seat. Slide the front heel forward slowly until the body rests on the support at a mild stretch. Back knee points down, hips square. Most students stay well above the floor, and that is the practice.
  7. Come out slowly: bend the front knee, return to tabletop and rest in child's pose (Balasana).

Coaching points

  • Mild stretch sensation only; sharp or pulling pain behind the knee or in the groin means ease off.
  • Support at the depth reached, so the legs can relax rather than hang.
  • Square hips: the back hip draws forward and the front hip draws back.
  • Long, slow exhales help the muscles let go; progress comes over weeks.

Common mistakes

  • Skipping the warm-up and going straight for the floor.
  • Bouncing or pushing to get lower.
  • Rounding the back to get the head to the knee in half splits.
  • Letting the back leg roll open so the hips twist.

Say it: “Warm, propped, patient.”

Make it harder

  • Lower the support by one blanket or block height, over weeks rather than in one class.
  • In the splits approach, lift the arms overhead for three breaths if the body is fully supported and steady.

Make it easier

  • Stay with half splits on the highest block heights.
  • Strap stretches lying down for the whole splits section.

Reviewed by the Sportdify coaching team.