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Also known as: Half front split, Ardha Hanumanasana.

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Technique

  1. Kneel on one knee, whilst extending the other leg forward with the heel down and the toes up.
  2. Gently fold at the hips with a straight back towards your extended foot.
  3. Feel the stretch at the back of your thigh and behind your knee.

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Form tips

  • Focus on hinging at the hips rather than letting your back round.
Logging: Work each side for the time indicated.

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Muscles

Flexibility

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Legs
  • Pelvis

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Kneeextension
Hipflexion
trains stretches

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Progressions

w01j

Hamstring rock

Novice
e0pf

Sitting pike hands push

Beginner
e0v4

Staff pose

Beginner
e0xs

One-leg forward bend

Beginner
e18d

Block-assisted sitting pike fold on heel

Novice
e18b

Sitting pike fold with bent leg

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.