Full Splits

Hanumanasana is a length pose, not a strength pose, but the depth should come from gravity and patience rather than force. The usual injuries are hamstring tears at the sit bone and groin strains, both caused by dropping in before the tissue is ready. A pair of blocks under the hands and a bolster under the hips can make the difference between a useful stretch and a setback.

To lengthen the hamstrings of the front leg and the hip flexors of the back leg with square hips and a long spine.

1. 1Begin in Low Lunge with the right foot forward and blocks under the hands.
2. 2Shift the hips back over the left knee into Half Splits to lengthen the front hamstring.
3. 3Slide the front heel forward and the back knee backward, keeping the hips square.
4. 4Lower the hips toward the floor, using the hands on the blocks for control.
5. 5Stop where the hamstring and hip flexor feel a strong but tolerable stretch.
6. 6Hold for 5 to 10 breaths, then lift out slowly by pressing into the hands and bending the front knee.

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

• •Hips face forward and stay level. Support under the hip if they tilt.
• •Front leg straight with the toes pointing up or slightly back.
• •Back leg extended with the kneecap pointing down or slightly to the side.
• •Spine long and the chest lifted.

Slow exhales help the hamstring relax. Do not hold the breath at end range. If the breath tightens, come back up a little.

Pelvis before the legs. A student who has squared the pelvis is working the right tissues. One who has rolled the back hip open to gain depth is hiding a lack of range. Also notice any sharp pain near the sit bone and bring the student out at once.

Reflect after practising:

• •Stay on the blocks as long as you need to. The floor can wait.
• •Do not bounce into the pose. Let gravity do it slowly.
• •Warm up thoroughly before attempting this pose.

Rather than mistakes, you may notice:

• •Build with Half Splits, Low Lunge and hamstring work.
• •Use a bolster under the hips and blocks under the hands.
• •Practise on both sides over time because they usually differ.

• •Blocks under the hands and a bolster under the front thigh.
• •Half Splits instead of the full pose.
• •Slightly bent front knee.

• ✓Press into the hands and lift the hips, bending the front knee to exit.
• ✓Return to Low Lunge and rest the back knee.
• ✓Finish with a gentle forward fold or Child's Pose.