Yoga pose
Half Splits is a kneeling hamstring stretch with one leg extended forward and the hips moving back. It can be quite direct, so a smaller range often feels clearer and steadier than trying to fold deeply.
Typical hold: Hold for 3 to 6 slow breaths on each side.
Timing: 3 breaths each side · 5 breaths each side · 20 to 30 seconds each side
Half Splits asks for length through the back of the front leg, but the pose usually works better when you organise the pelvis and spine first. Many people get more from it by keeping a soft bend in the front knee or placing hands on blocks. There is no need to pull yourself down. A measured shape with easy breathing is enough.
If the front heel keeps drifting forward, drag it back gently without actually moving it. That small pulling action often wakes up the back of the leg and helps the pelvis stop sliding off to one side.
Place one block under each hand so you do not need to drop your chest or round your back to reach the floor.
Keep a small bend in the extended leg if the hamstrings feel sharp or the pelvis tucks strongly under.
Fold a blanket under the kneeling knee for cushioning, especially on a hard floor.
Lie on your back and hold behind the thigh or use a strap around the foot, keeping the raised leg partly bent.
Use this if kneeling bothers the back knee or if getting down to the floor and balancing the lunge setup feels awkward.
Sit on a folded blanket with one leg extended and keep your hands on the floor or on blocks beside you as you tip the pelvis slightly forward.
Use this if you want a gentler hamstring stretch without load on the kneeling knee.
The back toes stay tucked under to make the base feel a little steadier for some bodies.
From an upright spine, the torso folds a little farther over the front leg while the hands stay supported.
The body moves back into Half Splits on the exhale and forward into Low Lunge on the inhale for several rounds.
Back out of half splits and reduce the leg straightening when you get sharp pain high at the hamstring, behind the front knee, or in the kneeling knee. Choose a gentler variation, and get individual guidance before continuing if that keeps happening.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
See how this pose fits into a complete practice rather than using it in isolation.
Not completely straight for everyone. If straightening the leg makes the knee lock, the pelvis tuck hard, or the back round, keep a small bend. You are looking for a clear hamstring stretch and steady breathing, not the deepest shape.
That often means the range is a bit too strong or the knee is being pushed flat. Try bending the front knee slightly, easing off the fold, and pressing the heel down more than pulling the toes back. The sensation usually spreads more evenly through the back of the thigh.
They often move in that direction, but not as a rigid rule. Go only as far back as you can keep the front foot grounded and the spine reasonably long. Some bodies need a slightly more forward position to keep the stretch clean.
Both can be useful. Slow movement between Low Lunge and Half Splits works well as a warm-up. A steadier hold of 3 to 6 breaths can be useful later in practice when the legs are already warm.
Use blocks under both hands. That usually gives you enough height to keep the chest broad and the fold more organised. Reaching the floor is not the goal here.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
