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
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- 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
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!
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