Half Split Pose for Beginners and Men| A Step-by-Step Tutorial

Want to touch your toes? This helps. This stretch targets the hamstrings and calves to improve flexibility, reduce soreness, and relieve pressure on the lower back. You can use this to warm up for a workout, relieve soreness the day after a workout, or loosen tight muscles after long periods of sitting.

Half Split Pose Target Areas

hamstringscalves

Half Split Pose Benefits

Promotes quick lower-body recoveryReduces lower-back pressure or pain caused by hip tightnessReduces risk of hamstring injury

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Half Split Pose – Step 1Half Split Pose – Step 2Half Split Pose – Step 3

How to Do Half Split Pose

Start in Low lunge with your left knee above your ankle and your right knee and foot resting on the floor, toes untucked. Place hands on hips to ensure hips are level.Hinge forward to rest your fingertips on the floor on either side of your heel. Inch left foot forward 4 to 6in (10–15cm), then shift hips back.Flex the toes of your left foot toward your shin, and press your left thigh toward the floor until you feel a stretch through left hamstrings. Relax your neck. Hold the posture, inhaling as you lengthen the spine, and exhaling as you deepen the stretch in the hamstrings. Repeat on the other side.

Cues for Half Split Pose

Square hipsFlatten backShift left foot forwardPull chest forwardMaintain flat back and engage corePress right thigh forwardActively press left thigh downwardFlex left foot

WHAT YOU SHOULD FEEL

Stretch in left hamstrings and calf

WHAT YOU SHOULDN’T FEEL

Pain in left thigh; if you do, bend knee as neededRounding of back; if so, bend left knee and lift chestHead sinking toward knee; if it is, pull chest toward toes

Half Split Pose Pro Tip

To make the pose more active and improve hamstring mobility, make sure to engage your lower-body muscles. Squeeze the back thigh forward, press front hamstrings downward, and squeeze hips toward each other.

Half Split Pose MODIFICATION

If you cannot flatten your back with your hands on the floor, rest your hands on blocks placed on either side of your front shin.Half Split Pose Modification