Half Splits is a hamstring stretch from a low lunge, shifting the hips back and straightening the front leg. Erin often pairs it with Low Lunge and Crescent Moon.
How to do Half Splits
- From Low Lunge, shift your hips back over your back knee.
- Straighten your front leg.
- Flex your front foot if you want more stretch in the calf.
- Fold forward over your front leg with a long spine.
- Keep your hands on the floor or on blocks.
Common mistakes
- Locking the front knee.
- Rounding the back hard to get the head down.
Make it easier
- Keep a small bend in your front knee.
- Place blocks under your hands.
Practice Half Splits in a free class
39 of Erin's classes include Half Splits. These are the most practiced. The time shows where it comes up.
35 Min Complete Vinyasa Flow Yoga Class
Deep Stretch Yoga Class - 15 Minutes
30 Minute Slow Flow Yoga Class
Deep Stretch Yoga Class: Hamstrings & Hips
No Frills 20 Minute Morning Yoga Class
Deep Stretch Flow Yoga Class
Deep Stretch Yoga Class - 35 min
Apres Ski (post workout) Yoga Class
A Little Bit of Everything Spring Flow Yoga Class
Mandala Flow Journey Yoga Class
Shoulders, Hips & Quads Yoga Class
Hamstring Deep Stretch Class for AthletesHalf Splits: common questions
How do you do Half Splits?
From Low Lunge, shift your hips back over your back knee. Straighten your front leg. Flex your front foot if you want more stretch in the calf. Fold forward over your front leg with a long spine.
Is there an easier version of Half Splits?
Yes. Keep a small bend in your front knee. Place blocks under your hands.
What are the most common Half Splits mistakes?
Locking the front knee. Rounding the back hard to get the head down.
Where can I practice Half Splits in a free class?
39 free Five Parks Yoga classes include Half Splits. The most practiced is 35 Min Complete Vinyasa Flow Yoga Class.
Move within what feels right for your body, and check with your doctor if you have an injury.
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