Half Split

About This Pose

From a low lunge, shift hips back over the rear knee and flex the front foot, folding forward over the extended front leg.

How to Practice

1. 1

   Begin in Low Lunge with the right foot forward and the left knee on the mat.

2. 2

   Shift the hips back over the left knee, straightening the right leg.

3. 3

   Flex the right foot, pressing the heel into the mat.

4. 4

   On an inhale, lengthen the spine. On an exhale, hinge forward over the right leg.

5. 5

   Keep the hips level — avoid letting one hip hike up. Use blocks under the hands if needed.

6. 6

   Hold for 5–8 breaths, then switch sides.

Benefits

• Stretches the hamstrings and calves
• prepares the body for full splits