How to Do Hanumanasana Pose | Splits Pose

Hanumanasana, or Splits Pose, is such a beautiful, heart-opening stretch that invites us to explore the length of our hamstrings and the openness of our hips. Named after the devoted Hanuman, this pose is all about taking a leap of faith and finding your own unique expression of strength and grace.

Whether your hips are high off the mat or you’re resting closer to the earth, this pose is a wonderful way to feel into your body’s potential. It’s a deep journey for the legs, but it’s also a practice of patience and listening to what you need in the moment.

In this guide, we’ll walk through how to safely ease into this deep stretch while honouring exactly where your body is today.

How To Do Hanumanasana (Splits Pose)

Warm up your body
Before we dive into the splits, we want to make sure the body feels ready. Spend a few minutes in Cat-Cow or some gentle Sun Salutations to bring warmth to your hips, hamstrings, and quads.

Find your low lunge
From a kneeling position, step your right foot forward into a low lunge. Keep your left knee on the mat—you might like to place a folded blanket under that back knee for a bit of extra cushioning and love.

Slide into your edge
Slowly start to shift your weight back as you slide your right heel forward. Keep your hips squared towards the front of your mat to protect your lower back and ensure an even stretch through the pelvic bowl.

Support with props
Place your hands on the floor or on two blocks on either side of your hips. Using blocks is a total game-changer here—it brings the floor to you, allowing your chest to stay lifted and your spine long.

Breathe and hold
As you settle in, keep your legs active by gently hugging your inner thighs toward each other. If you’re practising this as Yin Yoga, you might choose to stay for 3-5 minutes, using a bolster under your front thigh for support.

Ease out and swap
To come out, press into your hands and slowly slide your front heel back towards your body. Take a moment in a child’s pose or a gentle down-dog before switching sides to keep things balanced.

The Benefits of Hanumanasana (and Yoga in General)

Hanumanasana is a powerhouse for opening up the lower body. It provides a deep stretch for the hamstrings, hip flexors, and groin, which can feel absolutely amazing if you spend a lot of time sitting at a desk. By lengthening these muscles, we’re not just working on flexibility; we’re also building functional strength in the legs and improving our overall pelvic alignment, which can help ease lower back niggles.

Beyond the physical, this pose is a beautiful practice for the nervous system. Because it can feel quite intense, it invites us to stay present with our breath and find a sense of calm amidst the challenge. It’s a wonderful way to release stored emotional tension in the hips and cultivate a focused, mindful state of being.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about meeting ourselves with kindness at our edges and discovering the steady, quiet strength that already lives within us.

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