Splits
Hanumanasana · Hanuman = the monkey god who leapt across the ocean; asana = pose
About Splits
Hanumanasana — the full front split — represents Hanuman's legendary leap across the ocean from India to Lanka to bring healing herbs to the wounded Lakshmana. The pose embodies devotion so profound that it transcends physical limitations. One leg extends forward, the other back, with the hips descending toward the floor.
Ayurvedically, the split stretches the hamstrings and hip flexors to their full length, accessing the deepest layers of tension in the legs and pelvis. This pose requires tremendous patience and consistency — it cannot be achieved through force. The journey toward the full pose, rather than the pose itself, embodies the yogic virtue of tapas (disciplined effort).
How to Practice
- Begin in a low lunge with the right foot forward.
- Slowly begin to slide the right foot forward and the left knee back.
- Support yourself with the hands on blocks on either side.
- Lower the hips as far as they will go with control.
- Keep the hips square — both hip points facing forward.
- The front leg extends fully forward, heel on the floor.
- The back leg extends fully back, top of the knee and thigh on the floor.
- If the hips reach the floor, raise the arms overhead.
Benefits
Stretches the hamstrings and hip flexors to their maximum length. Strengthens the muscles surrounding the hips. Stimulates the abdominal organs. Develops patience and humility. Therapeutic for sciatica and hip tightness. Deepens the relationship between effort and surrender.
Contraindications
Hamstring or groin injuries. Hip or knee injuries. Do not force under any circumstances.
Modifications & Props
Use blocks on the highest setting under each hand. Place a bolster under the front thigh. Keep the back knee bent. Stay at whatever height the body allows today. Use a blanket under the back knee. Practice Half Splits (Ardha Hanumanasana) as preparation.
Ayurvedic Dosha Effect
The deep stretch releases Vata-type tightness along the entire posterior chain — hamstrings and psoas where apana vayu stagnation constricts purishavaha srotas and limits the colon's function. The gradual opening nourishes snayu (ligaments) and asthi dhatu (bone tissue) when approached patiently. The patience required cools sadhaka pitta's desire for immediate achievement and teaches pachaka pitta to burn steadily rather than flare in the small intestine. Kapha types benefit from the consistent dhatvagni-building effort needed over time that mobilizes shleshaka kapha from the hip joints. All types must approach with the devotion of Hanuman — surrendered, patient, and full of heart.
Chakra Connection
Deeply opens Svadhisthana (Sacral Chakra) through the full pelvic opening. The devotional quality of the pose connects to Anahata (Heart Chakra). The grounding of the legs activates Muladhara (Root Chakra). The pose represents the leap of faith that opens Sahasrara (Crown).
Breath Guidance
Breathe deeply and patiently. Each exhale is an invitation for the body to release — not a command. Inhale to maintain spinal length; exhale to allow gravity to do its work. The breath must remain slow and calm. If it quickens, you have gone too deep.
Preparatory Poses
Anjaneyasana (Low Lunge), Uttanasana (Standing Forward Fold), Supta Padangusthasana (Reclined Hand-to-Big-Toe), Ardha Hanumanasana (Half Splits).
Follow-Up Poses
Eka Pada Rajakapotasana (Pigeon Pose), Uttanasana (Standing Forward Fold), Baddha Konasana (Bound Angle).
Alignment Tips & Common Mistakes
This pose takes months or years of consistent practice. Never bounce or force. The hips must stay square — rotating the pelvis gives a false sense of depth. Blocks are not modifications — they are standard equipment. Practice at least 5 minutes of hamstring and hip flexor warm-up before attempting.
Deepen Your Practice
Understanding your Ayurvedic constitution helps you choose the right poses, hold times, and modifications for your unique body. Discover how Yoga, Ayurveda, and Jyotish work together as one integrated system.
Recommended Props
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Frequently Asked Questions
How do I do Splits (Hanumanasana)?
Splits is a advanced-level hip opener pose. Begin in a low lunge with the right foot forward. Slowly begin to slide the right foot forward and the left knee back. Support yourself with the hands on blocks on either side. Hold for 30 seconds to 3 minutes, depending on depth. at whatever depth is accessible..
What are the benefits of Splits?
Stretches the hamstrings and hip flexors to their maximum length. Strengthens the muscles surrounding the hips. Stimulates the abdominal organs. Develops patience and humility. Therapeutic for sciatica and hip tightness. Deepens the relationship between effort and surrender.
Who should avoid Splits?
Hamstring or groin injuries. Hip or knee injuries. Do not force under any circumstances. Modifications are available: Use blocks on the highest setting under each hand. Place a bolster under the front thigh. Keep the back knee bent. Stay at whatever height the body al
Which dosha does Splits balance?
The deep stretch releases Vata-type tightness along the entire posterior chain — hamstrings and psoas where apana vayu stagnation constricts purishavaha srotas and limits the colon's function. The gradual opening nourishes snayu (ligaments) and asthi dhatu (bone tissue) when approached patiently. Th
What should I practice before and after Splits?
Preparatory poses: Anjaneyasana (Low Lunge), Uttanasana (Standing Forward Fold), Supta Padangusthasana (Reclined Hand-to-Big-Toe), Ardha Hanumanasana (Half Splits).. Follow-up poses: Eka Pada Rajakapotasana (Pigeon Pose), Uttanasana (Standing Forward Fold), Baddha Konasana (Bound Angle)..