How to Do the Perfect Splits (Hanumanasana) - Complete Guide

Want to master Splits — the ultimate flexibility pose that showcases deep hip opening and hamstring mobility? You're in the right place.

Perfect Splits (Hanumanasana) Technique

Splits (Hanumanasana) represents the pinnacle of hip flexibility and hamstring mobility, named after the Hindu deity Hanuman's legendary leap across the ocean to Lanka. This advanced pose requires exceptional flexibility in both the hip flexors and hamstrings, creating a dramatic straight line with the legs in opposite directions. The pose demands patience, consistent practice, and careful progression to avoid injury. ChAIron's AI coaching provides safe guidance for developing the flexibility needed for this challenging pose.

Step-by-Step Form Guide

Low Lunge Prep:Begin in low lunge with right leg forward
Straighten Front Leg:Gradually straighten right leg, keeping heel down
Lower Back Knee:Drop back knee to floor, supporting with hands
Slide Forward:Slowly slide front leg forward, back leg back
Full Expression:Lower hips toward floor, creating straight line

Common Mistakes to Avoid

Forcing the stretch without adequate warm-up preparation
Attempting full splits without progressive development
Not using props or blocks for support initially
Tilting hips or rotating legs instead of square alignment
Holding breath during intense stretching
Ignoring pain signals or pushing through sharp discomfort

AI Coaching Benefits

Hip squaring and alignment precision
Leg positioning and extension quality
Safe progression and depth monitoring
Spine alignment and posture maintenance
Breath awareness during deep stretching

Start AI Coaching

Get real-time form feedback for perfect push-ups

Master Your Exercise with AI Coaching

Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!