• Jul,13, 2024

Hanumanasana (Split Pose)

Hanumanasana (Split Pose)

Hanumanasana (Splits Position) is a challenging sitting pose that involves the hips and hamstrings to work as the upper body is balanced on the pelvis. The hamstrings and hip flexors must be strong and flexible to achieve the required balance and stability since the hips and legs move in different directions.

How to Do It


It would help if you started from the Ardha Hanumasana to help you warm up the legs and practice.


Stretch the left leg in front of you from Ardha Hanumanasana, keeping the toes pushed upwards and facing you. Stretch the right leg behind you while inhaling and leaning on the hands on the sides of the floor for support.


Maintain a powerful front left leg by balancing the heels while moving the right leg towards the floor. Exhale fully once the right knee, upper foot, and lower thighs of the rear right leg are firmly planted on the ground. Completely stretch the hind leg till the perineum is closer to the floor (it may not rest at first, but with practice, it will).


To get entirely comfortable, inhale, lengthen the spine, point the toes of the left leg up, press the palms towards the earth, elevate the chest, push the hips towards the ground, and breathe normally. Then, after you're comfortable, raise your hands off the floor and bring them to Anjali Mudra, where you should remain for 3-4 breaths. Take a deep breath and slowly lift your arms over your head, gently bending your back and gazing up.


Stretch the shoulders and chest and hold this position for 3-4 breaths. Breathe normally and notice how connected you are to the ground.To come to rest in Adho Mukha Svanasana, put the hands back to the sides of the body, inhale, pull yourself up, and bring the front left leg behind you (Downward Facing Dog Pose).

Repeat with the second leg, bringing the right leg in front and extending the left leg behind you, and hold the position for 3-4 breaths. Relax and let go.


Benefits Of the Hanumanasana


  • It deeply stretches your thighs.
  • Deepens body awareness.
  • Opens the hip flexors.
  • Helps develop patience in the practice
  • It also helps develop perseverance.



Modifications and Tips


If you feel discomfort while doing the forward fold, bend your knees or place a cushion between your chest and thighs while maintaining your leg straight, but don't violently straighten your legs.

In the butterfly pose, you can support your back by leaning against the wall, and you can grip your ankles if you have trouble holding your toes.

For greater balance in the garland pose, roll a blanket and lay it in the creases of both knees, as well as beneath the heels.

You may support your neck and lower back by placing a blanket under your neck and lower back, and you can also grasp your calves instead of your feet in the happy pose.

In the lower lunge pose, press your foot against the wall and do this pose for better balance.

While doing the lizard pose, if you cannot put your arms on the floor, lay blocks behind your arms and place your knees on the mat if holding it is tough.

In half splits pose, if you have trouble touching the ground, put a yoga block under your hands and concentrate on rising your hips and straightening your spine since here is where most individuals make mistakes.



Sarah Williams

Hot Yoga Instructor