Half Splits

How to

1. Begin in a kneeling position on the floor with your knees hip-width apart and your toes tucked under.
2. Step your right foot forward, aligning your knee above your ankle, and keep your hips squared facing forward.
3. Slide your left knee back slightly to create space, and flex your right foot to engage the hamstring.
4. Inhale deeply, lengthen your spine, and as you exhale, hinge at the hips to fold forward over the extended right leg.
5. Place your hands on either side of the right leg for support, or use blocks if needed to maintain a long spine.
6. Engage your core muscles gently to protect your lower back and keep your shoulders relaxed away from your ears.
7. Direct your gaze softly towards your right toes, maintaining a steady and calm breath throughout the pose.
8. To exit, bend your right knee, slide the left knee forward, and return to a kneeling position before switching sides.

Benefits

• Increases flexibility in the hamstrings and calves.
• Enhances balance and stability through controlled movement.
• Stretches and opens the hips, aiding in hip mobility.
• Promotes relaxation and mindfulness through focused breathing.
• Prepares the body for deeper forward bends in advanced poses.
• Can relieve tension in the lower back and improve posture.

What next

• Watch practice videos
• Practice — Move
• Find a teacher