(Ardha Parsvottanasana): Techniques, Benefits, Variations
Half Split Pose Prep & Practice
1
Starting in a Low Lunge (Anjaneyasana) with your right foot forward and the left leg back, slowly shift the hips to come directly over the left knee. Use your fingertips to guide you when shifting the body. Option to curl or uncurl the toes
2
Start to straighten through the right leg and flex the foot so that the right sole is lifted off of the mat. Hips stay squared to the front of the mat.
3
Press both hands into the floor, or into blocks, to help keep length through the spine. Create a flat black. As you gain flexibility, you can begin to walk the hands forward towards the right toes.
4
To come out of this pose, place a bend in the front knee and walk the hands back to your Low Lunge (Anjaneyasana).
5
Balance it out by practicing on the other side.
Variations/Modifications
- Practice with blocks underneath the hands on either side of you to keep the spine lifted and long
- Blanket under the back knee
- If more flexible, walk the hands forward
Physical, Mental, and Emotional Benefits
- Stretches the hamstrings and opens the hips
- Encourages deep breathing
- Great warm up posture for runners
- Preparatory pose for Splits (Hanumanasana)
Contraindications
- Hyperextension, place a micro bend in the front knee
- Hamstring Injury
- Back Injury, especially disc herniation
- Low Blood Pressure
Thoughtful Sequencing
Downward Facing Dog (Adho Mukha Svanasana), Three Legged Dog (Eka Pada Adho Mukha Svanasana), Low Lunge (Anjaneyasana), Half Split (Ardha Parsvottanasana), Low Lunge (Anjaneyasana), Tabletop (Bharmanasana), Child’s Pose (Balasana), Seated Forward Bend (Paschimottanasana), Bridge (Setu Bandha Sarvangasana)
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