SplitsSave PDF
Hanumanasana
hah-noo-mahn-AH-suh-nuh
Deeply stretches hip flexors and hamstrings.
Stimulates pelvic organs.
Releases stored emotions and cultivates patience.
How to perform Splits
- Begin in a low lunge with your right foot forward and both hands on the floor.
- Slowly slide your right foot forward and your left foot back, straightening both legs.
- Keep your hips square and your torso upright. Place your hands on blocks or the floor for support.
- Flex the front foot and point the back toes if comfortable.
- Hold the pose and take slow, deep breaths. Reach up to open your chest.
- To release, press into your hands and gently slide your legs back together. Change sides.
Alignment cues
- Hips square · Front leg flexed · Back leg extended with toes pointed or tucked · Spine tall · Hands support balance · Engage inner thighs
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Splits (Hanumanasana in Sanskrit) is a yoga pose that belongs to the hip openers and meditation categories. This asana targets glutes & hip flexors, and also involves hamstrings muscles. Splits stimulates pelvic organs.; deeply stretches hip flexors and hamstrings. and also releases stored emotions and cultivates patience.. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
