The Journey to the Splits: A Guide to Hanumanasana

Published March 26, 2026 01:32PM

Yoga Journal’s archives series is a curated collection of articles originally published in past issues beginning in 1975. This article about the Splits first appeared in the November-December 1994 issue of Yoga Journal.

Many years ago, a description of the correct way for a warrior to walk on a long journey was shared: the warrior should fix their gaze on a distant point, forming a clear intention to arrive at that landmark. By keeping the intention fixed, they can transcend immediate fatigue or difficulties. However, the warrior must as well pay great attention to the path directly in front of their feet, carefully assessing each step to find safe footing. The key to success lies in balancing focus on the destination with attention to the present moment.

Certain yoga asanas, like Hanumanasana (the Splits), are “long journeys.” These postures often seem daunting, leading to resignation or brief attempts followed by abandonment. Even with some progress, Hanumanasana remains a continuous challenge requiring consistent practice.

The Skill of Incremental Awareness

These poses offer opportunities to learn the skill of the journeying warrior. We must have a vision of the final position, but success depends on our ability to focus on each individual step. This requires “incremental awareness”—dividing the awareness process into manageable units, such as the length of one breath cycle.

Observe and note the sensations that arise within one breath cycle, focusing your full attention on the present moment. Sometimes, this is the only way to handle the intensity of a posture. Even when a task seems insurmountable, we can often handle the difficulty within one breath. If the sensation becomes too intense, it’s time to come out of the pose.

However, the analogy of the journeying warrior doesn’t completely apply to yoga. Setting a goal of achieving a specific position can be a false one. The “final” position is merely a structure to focus our awareness in the present moment. By focusing our attention, we can enter a state of enstasy—a condition of tranquility and centralization, as scholar Georg Feuerstein describes it.

achieving the final posture is insignificant. The delight isn’t in reaching the goal, but in the practice itself, which we may miss if we’re too focused on getting somewhere.

A Touch of Humor

Hanumanasana, or “the splits,” was first practiced at age seven, sliding down onto a cold concrete floor. A crucial element in this asana is a good sense of humor. Your best ally on this journey will be the ability to laugh at yourself, as you’ll be your only companion.

Preparing to Practice the Splits

Before practicing Hanumanasana, warm up the body with general movements. A practice including repetitions of Suryanamaskar (Sun Salutations) interspersed with standing postures like Trikonasana (Triangle Pose), Ardha Chandrasana (Half Moon Pose), Parsvottanasana (Reverse Plank Pose), and Parivrtta Trikonasana (Revolved Triangle Pose) will lengthen and open the legs and warm the hips.

Use your breath to divide your awareness process into manageable units. Decide how many breaths you’ll stay in a pose (11 breath cycles is a good start) and count each breath distinctly, focusing on the sensations within that cycle. Note when you become distracted and gently redirect your attention. Be open to modifying or coming out of the pose if you perceive potential injury.

Beginner’s Practice

A: From Adho Mukha Svanasana (Downward-Facing Dog), bring your right foot forward into a lunge position with the knee bent. Let your back knee come to the floor, placing the weight just above the knee cap. Keep the hips level and deepen the hips toward the floor with each exhale. Begin to reach back through your left heel, attempting to straighten the leg without lifting the hips.

B: With a bolster or stack of blankets for support, bring the right foot forward into a lunge. Keep the left knee on the ground with the toes pointing back. Level the hips and draw the abdomen forward. Place your hands on your right thigh, pressing down as you draw the lower abdomen away from the thigh, working from the base of the abdomen up to the chest. Deepen the lunge by descending the hips until you feel a stretch in the front of the groin.

C: This variation opens the hamstring muscles. Take Adho Mukha Svanasana with your heels against a wall. Draw the pelvis away from the shoulders. Bend the right knee and extend the leg up the wall, keeping the hips level. Slowly press the left heel toward the floor. You may walk your hands in toward the wall, drawing the legs into the “splits” against the wall. Rest in Child’s Pose before repeating on the other side.

Advanced Practice

Before attempting full Hanumanasana, have blankets and blocks nearby. Place a blanket the length of your body on top of a yoga mat. Come into a lunge position with the right leg between your hands. Walk the left knee back, positioning the pelvis so the left hip faces the floor. Slowly descend the right thigh toward the floor, keeping the knee slightly bent. Straighten the leg, and if the thigh is off the ground, place a folded blanket underneath for support. Place your hands on blocks on either side of your shoulders to reduce strain on the lower back.

Roll the left side of the pelvis forward, squaring the left hip. Turn the right thigh inward, feeling the weight on the outer edge of the knee. If the left hip remains raised, you may be going too far and should raise the front leg with a blanket. Bring the hands into namaste in front of the breastbone, or extend the arms overhead with interlocked thumbs.

To come out of the pose, support yourself on your arms, bend the front leg, and return to Adho Mukha Svanasana. Repeat on the other side.

Consistent practice is key to mastering Hanumanasana. By staying with the discomfort, you can create deeper openings. Taking this tenacity into everyday life may be the most challenging journey of all.