Vinyala

Pose sheet

Half Splits

Ardha Hanumānāsanaअर्ध हनुमानासन

Kneeling, extend one leg forward and fold your torso with your hands supported.

Open this pose in the 3D body

Steps

Support

Back knee and forefoot, front heel, and fingertips of both hands.

Enter

  1. From Low Lunge, ground both hands and tuck your back toes.
  2. Exhale and shift your pelvis over your back knee.
  3. Straighten your front leg; ground your heel and flex your foot.
  4. Inhale and lengthen your spine, pressing into your fingertips.
  5. Exhale and hinge at your hips over your front leg.

Hold

  1. Face both hips forward and keep your pelvis level.
  2. Engage your front thigh without locking your knee.
  3. Try dragging your heel backward without moving it.
  4. Press your fingertips down and lengthen your torso from your pelvis.

Exit

  1. Inhale and lift your chest, keeping your hands supported.
  2. Bend your front knee and return to Low Lunge.
  3. Switch sides.
Breathing
Inhale to lengthen; exhale to fold; keep breathing while holding.
Duration
4–10 breaths per side.

Adapt

Adaptations

  • BlocksRest one hand on each block, at the height you need.
  • BlanketPlace a folded blanket beneath your back knee.
  • Bent front kneeBend it slightly, keeping your heel grounded.
  • Smaller foldLift your torso and keep your hands on blocks.

Variations

  • Front leg angled outward; both hands inside.
  • Pointed front foot and outwardly rotated thigh.
  • Arms reaching backward, without hand support.

Signals of effort

  • Hip flexion with your front knee straight.
  • Weight on your back knee and hands.
  • Front heel grounded with your foot actively flexed.