Half Splits Pose With a Forward Bend ("Ardha Hanumanasana")

Description

From Half Splits Pose, with your front leg straight and your pelvis shifted back, place your hands on either side of your hips. As you inhale, lengthen your spine, then, as you exhale, hinge your torso toward your leg, keeping your back as long as possible and initiating the flexion from the hips, without rounding your back excessively. Keep your shoulders down, your neck in line with your spine, and your gaze toward the floor or your leg. Keep your breathing calm, feeling the stretch in the back of your thigh, without forcing or losing alignment, then return to the starting position and repeat.

Settings

Equipment

No Equipment

Positions

Half-Kneeling Position

Muscle groups

Hip extensorsHip flexorsKnee flexorsLumbar flexorsLumbar extensors

Difficulty

Difficult

Movement

FlexionExtension

Contraction mode

Concentric