Hanuman's Pose
Hanuman's pose, or full splits, is an advanced yoga posture that deeply targets the hip flexors of the back leg and hamstrings of the front leg. It involves lowering into a full front-to-back split with hips squared, demanding exceptional hip and hamstring flexibility.
How to do it
- Begin in a low lunge with your right foot forward and left knee on the mat.
- Start to slide your right foot forward and your left knee back simultaneously.
- Lower your hips toward the floor as you work both legs toward a full split position.
- Keep your hips square and your torso upright, using your hands on the floor for support.
- Hold the stretch for 30-60 seconds, breathing deeply, then press back into the lunge to release.
Form cues
- Keep hips square to the front
- Keep your torso upright and tall
- Use blocks or hands for support
- Slide legs slowly and controlled
- Relax your jaw and shoulders
Breathing: Maintain a slow, steady, and deep breathing pattern to help your muscles relax into the stretch.
Common mistakes
- Forcing the stretch too quickly, which can cause muscle strain
- Allowing the hips to rotate outward, which reduces the stretch intensity
- Rounding the back, which places unnecessary strain on the spine
- Holding your breath, which prevents your muscles from relaxing into the pose
Muscles worked
Primary: hip flexors. Secondary: hamstrings, glutes, quads.
Suggested sets & reps
Get fitter
2 sets × 30-60 s per side, rest 30 s
Lose weight
2 sets × 30-60 s per side, rest 30 s
Build muscle
2 sets × 30-60 s per side, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have a history of hip or hamstring injuries, approach this stretch with extreme caution or consult a professional.
- If you feel sharp or shooting pain in your joints, ease off immediately and choose a gentler variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Do I need to touch the floor to do this pose?
No. Use yoga blocks or sturdy books under your hands to support your weight if you cannot reach the floor comfortably.
How often should I practice Hanuman's pose?
Because it is an advanced stretch, practice it 2-3 times a week after a thorough warm-up to allow your tissues time to recover.
I feel pain in my knee, what should I do?
If you feel sharp or pinching pain in the knee, back off immediately. Use a folded blanket under the back knee for extra cushioning.