Finding Joy in Movement

Ardha Hanumanasana/ Half Splits

Usually, Ardha Hanumanasana is done in combination with low lunge. This makes sense as they are the two halves of full Hanumanasana (ardha hanumanasana focusing on the action of the front hamstring and low lunge on the back thigh)

To begin with, find low lunge with the left leg forward. On an exhale, lean forward and bring the hands to the floor or to a pair of blocks. Inhale and straighten the left leg, lifting the hips up and back and flexing the left foot to draw the toes back toward the torso. Adjust the distance of the front foot until the hips are directly over the back knee and the back leg is perpendicular to the floor. Draw the inner left groin back until the hip bones are even. Keep the right foot pointed straight back and the thighs rotating slightly inward.

Once the hips are square and the lower half of the body is steady, inhale to lengthen the spine and reach the belly button forward over the left leg (bending at the hips). Once you have found your limit with a straight spine, then go ahead and bend at the waist and let the head come toward the shin. The left quad should be engaged so the kneecap is pulled up toward the hips.

Breath into the pose, then repeat on the second side.

If you have any questions, please leave a comment below. I’d love to hear from you or see you at one of my classes!

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