Monkey / Front Split Pose

Hanumanasana

Extend one leg forward and the other backward in a supported front split.

Named after Hanuman.

Movement guidance

Preparation
From a low lunge, place blocks beside you for hand support.
Entry and alignment
Send the pelvis back to lengthen the front leg, then gradually widen the distance between the legs without aiming for the floor.
Hold and breathe
Use the hands to control the split instead of forcing the pelvis down. Keep breathing comfortably without holding your breath.
Exit and next movement
Take weight through the hands, bend the front knee, and narrow the legs through a low lunge before lowering the knees.

Choose variations and transitions within your comfortable range.

Ardha Hanumanasana · Half Splits · Intermediate

Ardha Hanumanasana (Half Splits)

Ardha means half; Hanuman gives the posture its name.

Keep the back knee grounded and extend the front heel forward, supporting the pelvis and back with blocks beneath the hands.

Preparation
From a back-knee-down low lunge, place blocks beside the front foot for hand support.
Entry and alignment
Shift the pelvis slightly back above the rear knee and extend the front knee comfortably. Keep the heel grounded and toes up while lengthening the chest forward.
Hold and breathe
Do not lock the front knee or force the torso against the leg. Keep the pelvis level and its height above the back knee. Keep breathing comfortably without holding your breath.
Exit and next movement
Use hand support to bend the front knee and ground the sole. Return through a low lunge, then bring the front knee back to all fours.

Bend the front knee slightly and raise the blocks. Do not lower the pelvis as in a full split.

Use high blocks and a bent-knee Half Split.

This advanced variation requires support and range of motion. Check preparation and exit with a teacher when first learning.

Difficulty refers to the photographed form. Individual experience may differ.