Front Splits

Hanumānāsana

Front Splits
⇄ both sides
CategorySeated & Forward Folds TypeStretch LevelAdvanced Hold45 sec MusclesLegs, Hips BreathingSlow, deep breathing

How to do it

  1. EnterFrom a lunge with your back knee on the floor, begin sliding your front heel forward and your back knee back, lowering your hips toward the floor. Hands rest on blocks or on the floor at your sides.
  2. HoldHips face straight forward, the top of your back foot on the floor. Lower only until you feel a strong but comfortable stretch. Blocks under your hips will help. Breathe deeply.
  3. ExitPress into your hands, draw your front leg back in, and gently come back into a lunge.

Benefits

The peak of leg flexibility — a symbol of patient progress over years.

Cautions

  • Hamstring and inner thigh injuries
  • Only after a thorough warm-up

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Modifications & variations

Half Splits Half Splits Beginner

Counterpose

Knees-to-Chest Pose Knees-to-Chest Pose Beginner

Where it appears

Similar poses

Side Splits Side Splits Advanced Side Splits with Side Bend Side Splits with Side Bend Advanced Bound Lotus Pose Bound Lotus Pose Advanced

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