Half Splits

The hips staying stacked over the back knee, rather than shifting backward toward the front foot, is what keeps this pose targeted at the hamstring rather than turning it into something closer to a standing fold with an awkward, unstable base. That hip position is worth establishing before any forward fold is added.

To stretch the front leg's hamstring by extending it straight from a kneeling lunge, hips staying stacked over the back knee as the torso folds forward.

1. 1From Low Lunge, shift the hips back over the back knee.
2. 2Straighten the front leg, flexing that foot, heel reaching forward.
3. 3Keep the hips stacked over the back knee, not shifting further backward.
4. 4On an exhale, fold forward over the extended front leg, hands coming to the floor or blocks on either side.
5. 5Keep the spine as long as possible through the fold.
6. 6Hold, breathing steadily, then release and repeat on the other side.

Instead of searching for the “correct” position, notice:

• •Hips stay stacked over the back knee throughout, not shifting backward toward the front heel.
• •Front foot flexed, leg active.
• •Spine stays as long as possible through the fold.

An easy, unhurried breath, with each exhale supporting a small additional release through the hamstring.

The hip position relative to the back knee is worth checking. If the hips have shifted backward, the pose has lost its intended target and become a less stable, less effective version of the stretch.

Reflect after practising:

• •Keep your hips stacked over your back knee. That position is what makes this pose actually target your hamstring.
• •Blocks under the hands are a great tool here, letting the spine stay long without needing to reach all the way to the floor.

Rather than mistakes, you may notice:

• •Use blocks under the hands from the start, adjusting their height as the hamstring's length changes over time, rather than treating them as something to graduate away from.

• •Blocks under the hands.
• •A folded blanket under the back knee for comfort.
• •A slight bend in the front knee if the hamstring is very tight.

• ✓Release the fold, returning to Low Lunge before repeating on the other side.