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Extend your left leg forward and flex your ankle so that your left toes face straight upwards and back towards you. Inhale as you lift your arms up and lengthen your spine. Keep your spine straight as you exhale and fold forward over your left leg. You may be able to interlace your fingers over your left foot.
Full Splits Pose (Hanumanasana) The front split, or Hanumanasana, is a challenging pose that stretches the hamstrings, thighs, glutes, and groins. It also opens up the hip flexors and helps improve stability and focus. Benefits: Strengthens the pelvic floor muscles. Deeply stretches the legs, hip flexors, and groin muscles.
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On an inhale, your core to stand up straight with your arms overhead, palms inward. Drop the heel and adjust the back foot to face forward at 45° angle as if in a Warrior Pose. On an inhale, square the hips forward and lengthen your spine. On an exhale, hinge over the front leg, bringing your nose toward your knee.
Sit on the floor and bend your knees until the soles of your feet are touching. Pull your heels as close towards your body as possible and use your elbows to push your knees towards the floor. Make sure to sit upright with your back straight. Hold the stretch for 30 to 60 seconds.
