Ardha Hanumanasana (Half Splits)
Learned: Asana Lab
See Manual Pages: 121, A-116, A-117
Where this can show up in class: Sutra 3, Peak Pada
This pose can be done in the following orientations: Kneeling.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
(Crown) |
Front heel Back knee Back leg shin Hands |
Feet Crown |
Inner thighs (via front heel) Between chest/belly and extended leg |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Twist to front leg side, bring foot along |
Krounchasana / Krancasana (Parivrtta) Krounchasana / Krancasana (for Parivrtta version) Hanumanasana Eka Pada Uttanasana / Urdhva Prasarita Eka Padasana Parsvottanasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
(Back leg hip extension) |
Front leg hamstrings |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Rounded spine | Likely need blocks; Cue "fingertips, fists, or blocks" |
| Front knee hyperextended | Microbend front knee |
| Lack of balance | Bring hands closer to under hips |
| Leaning towards back leg side | Mention this tendency; Look down |
| Back hip sitting back towards heel; Leaning too far forward | Cue hip over knee, Instead of folding/leaning forward, pull hip crease back and reach crown forward |
| Front hip too far forward, causing opening | |
| Cervical spine not neutral | |