Half Splits
Maya - Pose Assistant
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Benefits
Half Splits Pose provides an effective and accessible stretch for the hamstrings and calves of the front leg, while also gently stretching the hip flexors of the back leg. It is a key preparatory pose for Full Splits (Hanumanasana).
Practice Guide
Start in a Low Lunge with your right foot forward and left knee on the floor.
Place your hands on the floor or yoga blocks on either side of your hips or front leg.
Exhale, begin to shift your hips back over your left (back) knee, straightening your right (front) leg. Flex your right foot, drawing toes towards your shin.
Keep a long spine. If comfortable, hinge forward from your hips over your front leg, bringing your torso closer to your thigh.
Maintain your hips squared towards the front of the mat as much as possible.
Breathe into the stretch in your right hamstring and calf.
Hold for several breaths. To exit, inhale, shift your weight forward, re-bending your front knee back into Low Lunge. Repeat on the other side.
Modifications
Place yoga blocks under your hands at any height for support and to help maintain a long spine.
Keep a micro-bend in the front knee if hamstrings are very tight.
Focus on keeping hips squared rather than folding deeply if flexibility is limited.
If back knee is sensitive, place extra padding underneath it.
Safety Notes
⚠Acute hamstring tear or injury (avoid or modify very gently)
⚠Knee injury (especially front leg if hyperextending, or back knee if painful)
⚠Sacroiliac (SI) joint issues (ensure hips are stable and avoid forcing the stretch if painful)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.