Hamstring Stretch to Half Lunge

How to perform the Half Split Flow

• Starting Position: Begin in a low lunge with one knee on the floor and the other foot forward, knee bent at 90 degrees.

• Hamstring Stretch Phase: Shift your hips backward, straightening the front leg as much as possible, while keeping your hips aligned over the rear knee. Fold your torso over the front leg, maintaining a flat back, and flex your front foot towards your face.

• Transition: Inhale to shift your weight forward, returning to the starting low lunge position. Drive your hips slightly downward and forward to feel a deep stretch in the hip flexor of the back leg.

• Movement: Continue moving fluidly between the half-split (backward shift) and the low lunge (forward shift) for the desired number of repetitions before switching legs.

Form Tips

• Use yoga blocks under your hands if you cannot reach the floor comfortably with a flat back.

• Keep your core engaged throughout the movement to protect your spine.

• Breathe steadily; exhale as you move into the hamstring stretch, and inhale as you return to the lunge.