half split

Benefits:
  • Increase hip mobility
  • Lengthens the back of the leg and the hip flexors
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Cues:
  • Start in a low runner's lunge
  • On an inhale bring your seat back towards the heel of your back foot
  • Extend your front leg towards straight while curling the toes back towards the shins
  • If you have the ROM to you can start to slide your back knee back coming towards a splits position
Common Errors:
  • The toes are not curled towards the shin
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Modifications:
  • To lessen the intensity of the pose you can:
    • ​Place your hands on blocks on either side of your front leg
    • You can keep a greater bend in the front knee
Cautions:
  • Hip pain
  • Knee pain
  • Back pain
Alternative Poses:

Anatomy

Lengthening:
Strengthening: