Half Split (Ardha Hanumanasana)

The half split, or Ardha Hanumanasana , is a yoga exercise that helps stretch the hamstrings , calves and hips . This position improves lower body flexibility and prepares the body for deeper stretches, such as full splits. It is also a great way to prevent injuries, especially for runners with tight muscles in their legs.

Correct technique

To perform the Half Split correctly, follow these steps:

1. Start in a low lunge: Place the right foot in front and the left knee on the mat. Keep your hips parallel.
2. Front leg stretch: Extend the right leg, bend the toes towards the ceiling and push the hips back.
3. Bend forward: On an exhale, lean forward over the straight leg. Use blocks or place your hands on the floor for support.
4. Hold the position: Hold for 30-60 seconds, then switch sides.

Common mistakes

Avoid these common mistakes during the Halvspagaten:

• Rounding the back: Keep the spine straight and long to get the right stretch.
• Hips out of balance: Make sure your hips are parallel and aligned to avoid injury.
• Too much pressure: Do not force the body into deep stretches. Flexibility comes with time.

Modifications and variants

Adapt the exercise to your flexibility:

• Use yoga blocks: If you can't reach the floor, place blocks under your hands.
• Bend the knee: If the hamstrings are tight, keep a slight bend in the knee.
• Progression to full splits: Work towards full splits by gradually pushing the back leg further back.

Number of repetitions and sets

Hold the Half Split for 30 seconds to 1 minute on each side, and repeat 2-3 times for the best possible flexibility benefit.

Breathing techniques

Correct breathing technique can help you go deeper into the stretch:

• Inhale: Lift your chest and lengthen your spine.
• Exhale: Go deeper into the stretch on the exhale.
• Keep steady, deep breaths: Breathe deeply and calmly to help muscles relax and improve flexibility.