Half Split

How to

1. Begin in a kneeling position on the floor, aligning your hips over your knees and shoulders over your wrists.
2. Step your right foot forward, placing it flat on the mat, aligning your knee over your ankle.
3. Slowly slide your left knee back, extending your left leg behind you while keeping your hips squared forward.
4. Flex your right foot, straightening the right leg, and engage your quadriceps to protect the knee joint.
5. Place your hands on either side of your right leg for support, or bring them to blocks if needed for balance.
6. With each inhale, lengthen your spine, and with each exhale, gently fold over your right leg, keeping your back straight.
7. Direct your gaze forward or down to the floor, maintaining a soft and steady drishti to enhance focus.
8. To exit, bend your right knee, bring your right foot back to meet your left, and return to the initial kneeling position.

Benefits

• Improves flexibility in the hamstrings and calves, enhancing overall leg mobility.
• Stretches and strengthens the hip flexors, promoting hip joint health and range of motion.
• Provides a gentle release for tension in the lower back, aiding in back pain relief.
• Encourages mindful breathing and focus, helping to calm the mind and reduce stress.
• Energizes the body by opening up tight areas, enhancing circulation and vitality.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher