Front Split Progression: Hanumānāsana Step by Step

Activate your back glute and quadriceps to create full hip extension. Engage your core and draw the navel in. Once your back leg is straight, start lowering the hips while maintaining alignment.

A strong hamstring stretch for the front leg. Keep your spine long – use blocks under your hands to avoid collapsing.

Add a backbend to stretch the psoas and open your front body. Lift the chest and keep grounding through the legs.

Adding a side bend targets the iliopsoas from a different angle. Keep your breath flowing as you lengthen the side body.

Both the couch stretch and the yogic bound lunge target the quadriceps. Focus on posterior pelvic tilt in the couch stretch. For deeper intensity, sink your hips lower.

This deep twist stretches the psoas and the front body. To maximize this effect, keep your back heel lifted (on the ball of your foot), engage the quadriceps of the back leg, and press your elbow firmly into the outside of the front thigh to deepen the twist.

Center your hips over the back knee. Think of lengthening your spine more than folding – and engage the front quad to deepen the stretch.

Use blocks under your hands to support the pose. Engage both quads and the back glute. Hold for 10 seconds, then see if you can drop a little lower with control.

Keep both quadriceps active and engage your back glute. Activate your lower abdominals. Square your hips and rotate the back leg inward. Take your time and be mindful of your breath.

Repeat this sequence 2–3 times in a session and do this routine 2–3 times a week consistently.