Front splits (hold)

Hanumanasana

Yogahardtimedno equipment

Full split in the sagittal plane: one leg straight forward and one straight back, both lying along the floor, pelvis square to the front and resting on or just above the floor, torso vertical over the pelvis with arms stretched overhead, palms joined.

How to do it

1. From a low lunge with the back knee down, slide the front heel forward and the back knee backward until both legs are straight.
2. Front leg: back of the heel, calf and back of the thigh rest on the floor, kneecap and toes point to the ceiling. Back leg: front of the thigh, kneecap and top of the foot rest on the floor, sole facing up, toes pointing straight back.
3. Pelvis stays square (both hip points face forward); the back leg does not rotate outward. Hips sink to the floor or onto a support between the thighs.
4. Torso rises vertically above the pelvis, shoulders over hips; arms straighten overhead, upper arms beside the ears, palms together; gaze forward or slightly up.

Muscles worked

glutei, femorali, quadricipiti