Splits (Hanumanasana) Variation with Blocks

Splits (Hanumanasana in Sanskrit) deeply stretches the thighs and hip flexors and can improve awareness of alignment. It is therefore important to have adequately warmed up before attempting this posture to avoid groin or hamstring injury.

This modified version of Splits that incorporate blocks is great to help transition into full Splits as the blocks can be lowered over time and help prevent too much pressure moving into the groin area.

Splits with Blocks: How to Do it Step-by-Step

Step 1

Begin in a low lunge, with a block lengthwise on either side of the front thigh.

Step 2

Keep the hips square to the front of the mat and slowly begin to extend the front leg forward, moving it toward a straight knee. Keep this leg active and engaged. Align your shoulders over your hips and engage the core to protect your lower back.

Step 3

Move forward as far as you are comfortably able, taking your time, and then hold this pose for 3-5 breaths.

Step 4

To come out, slowly begin to bend the knee of the front leg and move back into a low lunge. Repeat on the other side.