How to Do Ardha Hanumanasana Pose | Half Split Pose

We absolutely love Half Split pose (or Half Monkey Pose!) because it’s one of those stretches that just feels so good after a long day of sitting or moving. It’s the perfect way to show your hamstrings and hips some serious love, helping you find a little more space and ease in your lower body.

Whether you’re feeling a bit tight or you’re just looking for a moment of calm, this pose meets you exactly where you are. There’s no need to worry about how deep you go; it’s all about feeling into the sensation and breathing through it.

In this guide, we’ll walk you through how to find your way into this delicious stretch using props and modifications that feel right for your unique body.

How To Do Ardha Hanumanasana (Half Split Pose)

Find your foundation
Start in a low lunge with your right foot forward and your left knee resting on the mat. Make sure your right knee is stacked over your ankle and your hands are framing your front foot for support.

Slide into the stretch
Slowly shift your hips back towards your left heel as you begin to straighten your right leg. Flex your right toes back towards your face to engage your leg and protect your knee.

Adjust your alignment
Keep your hips stacked directly over your back knee rather than sitting all the way back. If the floor feels a long way away, this is the perfect time to place your hands on yoga blocks to bring the earth up to you.

Explore your edge
Lengthen your spine as you inhale, and as you exhale, gently fold over your front leg. Remember, there’s no need to force anything—just find that “sweet spot” of sensation and stay there.

Breathe and surrender
Take 5-10 deep breaths here, or if you’re practising Yin Yoga, you might choose to stay for 3-5 minutes. Focus on softening your shoulders and letting gravity do the work.

Repeat on the other side
When you’re ready, slowly bend your front knee to come back into your lunge. Take a moment to notice how you feel, then swap sides to keep everything feeling balanced.

The Benefits of Ardha Hanumanasana (and Yoga in General)

Physically, Half Split is a total dream for your hamstrings, hips, and groin. By gently lengthening these often-tight areas, you’ll notice more ease in your everyday movements—whether that’s bending down to pick something up or just walking with a bit more freedom. It also helps to strengthen the quads and calves, creating a lovely sense of stability and balance through your lower body.

Beyond the physical stretch, this pose is a wonderful way to soothe the nervous system. Because we hold and breathe into the sensation, it encourages a deep mind-body connection that helps wash away the day’s stress. It’s common to hold a lot of tension in our hips, so don’t be surprised if you feel a sense of emotional release as you settle in. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a safe space to breathe, slow down, and honour exactly where your body is at today.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Eka Pada Rajakapotasana Pose | King Pigeon
• How to Do Arivrtta Anjaneyasana Pose | Revolved/Twisted Lunge Pose
• How to Do Tadasana Pose | Mountain Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla