Category: Seated
Level: advanced
Hold: 5–10 breaths per side
Type: Asana
Breath: Long, slow breaths; exhale to settle a little lower

Front Split

Hanumanasana — "posture of Hanuman (the monkey deity's great leap)"

Also known as: Monkey Pose, The Splits

One leg forward, one leg back, pelvis lowering toward the floor. The full split is a long-term project in hamstring and hip-flexor length — the blocks-and-bolster version delivers the same stretch at every stage.

Step by step

1Warm up thoroughly with lunges and hamstring stretches first — never start cold.
2From a Low Lunge with the right foot forward, place a block under each hand.
3Straighten your right leg and slide the heel forward, back knee on the floor.
4Inch the front heel forward and the back knee back, lowering your pelvis only as far as supported.
5Rest your pelvis on a bolster or block the moment your legs bear real strain.
6Square your hips toward the front leg and sit tall.
7Breathe slowly for several breaths, then press into your hands to climb out; repeat on the other side.

Benefits

✓ Deeply stretches the hamstrings of the front leg and the hip flexors of the back leg
✓ Builds long-range flexibility through patient, supported practice
✓ Improves stride length and hip extension
✓ Teaches steady breathing inside strong sensation

Make it yours

· Support the pelvis on a bolster or stacked blocks — the standard version for most bodies.
· Keep blocks under both hands throughout.
· Practice Half Splits (front leg straight, hips over back knee) as the everyday preparation.

Take care

Keep a bolster under the pelvis and stop well short of the floor if the hamstrings or groin feel sharp.
Skip deep attempts on cold muscles or tired days — this pose punishes rushing.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Props that help here

Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
8-foot cotton strap — Extends your reach in hamstring and shoulder work — the honest substitute for grabbing a foot you can't yet reach. Get 8ft, not 6ft. find one

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