Ask a Yoga Teacher: Working toward Split pose/Hanumanasana

Part of the Ask a Yoga Teacher monthly series

Hanumanasana, or Split pose, is one of my favorite poses. I feel like I say that a lot, but I love practicing yoga, so I have a lot of favorites, especially in different categories of poses. This pose requires significant hamstring and hip flexor range of motion to get down to the floor. However, this is a highly modifiable pose that can be done in almost any body.

I have hypermobile joints, which helps me in this pose, as the shape of the ball/socket joint in your hip can impair or improve your ability to find your full split. Some people can have the muscle lengthening needed, but the skeletal structure may prevent them from moving all the way into the pose. If you’ve tried this pose for years and you are “so close” to the floor but never quite get there, this might be your situation.

Like any yoga pose, you need to practice with the body that you have, not the body you wish you had. You can find the deep stretching from this pose, no matter how close you are to the floor.

Let’s explore…

Warming up

Before practicing any deep stretching poses, you MUST warm up your body. As we age, the body requires more conditioning to do exactly the same thing you used to do when you were 20. Warming up the hip flexors and hamstrings is essential before even thinking about this pose. You do that by moving the muscles through a range of motion. Foam rolling is also good.

Spend a few minutes alternating Cat pose/Cow poses to warm up the spine and get the blood flowing. Go back and forth with each pose at least 5 times. Then as you inhale, step your right foot forward into a Low Lunge/Anjaneyasana. As you exhale, gently shift back to Half Split pose/Ardha Hanumanasana. Go back and forth, slowly, following your breath. Go back and forth at least 5 times.

Then come into Low Lunge, placing your hands on the floor or blocks on either side of your right foot. You can also bring your hands to your right thigh. Press both feet into the floor and activate your left glutes. Stay and breathe, relaxing into the pose for at least 5 deep, slow breaths.

Shift your hips backward into Half Split. Press your right heel forward and aim your five toes toward the ceiling. Straighten your leg as much as you can without hyperextending the knee. Engage your quads to support your knee. Soften the sit bone backward and lengthen your spine forward. Breathe deeply and slowly to relax into your hamstring stretch for at least 5 breaths.

Repeat all of this with the left leg forward.

Getting into the split

Playing with Low Lunge and Half Split might be all you do. If you find these poses challenging, there is no need to go any further. If these poses are relatively comfortable, you can move on to the next step.

Blocks are your friends for Hanumanasana, and there are a few different ways to use them. Come into Half Split with your right leg extended forward. Make sure the leg is in front of your right hip and not toward your midline. All five toes should aim toward the ceiling. Place your hands on blocks by your hips. The blocks can be flat, on the side, or vertical. The higher the block, the more support you’ll get.

Bring your pelvis as vertical as possible (it may or may not be fully vertical) and begin to slide your right heel forward. Your right hamstrings and/or your left hip flexors will tell you when to stop. You can keep the blocks under your hands, or place one or multiple blocks under your right thigh for support.

Keep the left knee aiming at the floor so that the legs are parallel. Reach your right heel forward and your left knee backward, feeling that oppositional movement in the legs. Find to your edge without going over. The more support you have in the pose, the easier it is to relax into the pose. Remember, blocks are your friends; lean on your friends.

You can stay vertical, or to deepen the hamstring stretch, tip the pelvis forward, over your right leg. Keep your spine straight, or from the flat back, melt over your leg, giving in to gravity. Stay 5-10 breaths, then repeat the whole thing on the left.

Here’s a video guiding you through:

Troubleshooting tips

Hanumanasana is a deep stretch for both the hamstrings and hip flexors. The stretch should be pleasant and not painful. If at any time you feel struggle or strain, back off and give yourself more support. Maybe an extra block or rolled blanket under your front thigh.

You should feel the hamstring stretch in the belly (central area) of the muscle, not the attachments (at the joints). If you feel a sharper tug at the joints, back off. You might want to keep the front knee slightly bent, or foam roll the hamstrings first before attempting this pose. Foam roll the full length of the muscle, not the sit bone or behind the knee.

Anytime you stretch, you should relax into the stretch. Never force a stretch. If your body is shaking, back off to a place of ease and go from there. If blocks aren’t high enough for your hands, you can place a chair on either side of your hips and have your hands or elbows on the seat of the chairs.

The longer and deeper you inhale, the longer you can exhale and soften into the stretch. Focusing on your breath also calms the mind and helps you find more ease and less struggle. It doesn’t matter if your pelvis ever comes to the floor. What matters is that you feel the stretch and that you feel in control over your body.

Ask a Yoga Teacher

Do you have yoga or alignment/anatomy related questions? The first Saturday of each month I write Ask a Yoga Teacher, where you get your yoga related questions answered. Feel free to ask about a specific pose, type of pose, or body part that gives you trouble. I will do my best to answer your questions.

You can ask in the chat, in the comments, or email me directly. Understanding the poses in the body that you have is how you continue to practice yoga for the long term. There are no “stupid” questions.