Yoga Splits: A Journey of Awareness & Incremental Progress

Published March 26, 2026 01:32PM

The Long Journey to Hanumanasana

For those working on achieving the splits – Hanumanasana, or King of the Monkeys Pose – the path can feel daunting. It’s a posture that often elicits resignation, a sense that it’s simply unattainable. But a lesson from an ancient understanding of the warrior’s journey, as recounted in the Yoga Journal archives, offers a surprisingly relevant approach. It’s not just about *reaching* the split, but about how you navigate the process, one breath at a time. This article, originally published in the November-December 1994 issue of Yoga Journal, provides a framework for approaching this challenging asana – and, perhaps, life’s challenges – with a new perspective.

The analogy centers on a warrior traveling a long distance. The warrior needs a clear destination in mind – a landmark to reach by sundown. But equally significant is careful attention to the path immediately underfoot, assessing each stone and turn. The key, the article explains, is balancing the focus on the ultimate goal with mindful attention to the present moment. This principle translates directly to postures like Hanumanasana, which require sustained effort and a willingness to embrace the journey, not just the destination.

Incremental Awareness: The Breath as a Metronome

Many asanas, like the splits, are “long journeys” in themselves. We often see images of the full pose and feel discouraged, or we attempt it briefly and abandon it after repeated unsuccessful attempts. The article introduces the concept of “incremental awareness” – dividing the practice into manageable units of time, using the breath as a guide. By observing sensations within each inhalation, exhalation, and the pauses in between, we can handle the intensity of the pose, or any challenging situation, with greater ease. If the sensation becomes overwhelming, it’s a signal to step back, not to push through.

This isn’t simply about physical flexibility; it’s about cultivating a different relationship with effort and discomfort. The author points to the concept of enstasy, a state of tranquility and centralization described by scholar Georg Feuerstein as the opposite of ecstatic exuberance. It’s a state of being fully present with the experience, regardless of how far away the “final” position may seem. This is a crucial shift in perspective, as the true benefit of the practice lies not in achieving the pose, but in the awareness cultivated along the way.

The Illusion of Attainment

The article challenges the very notion of a “final” position. The author wryly notes that achieving the splits doesn’t necessarily bring a moment of profound revelation. If the practice is driven by the expectation of radiant delight upon reaching the goal, disappointment is likely. The delight, the remarkable experience, is happening *throughout* the process, but we’re often too focused on “getting there” to notice. This echoes a broader theme in yoga philosophy: the journey is the destination.

A personal anecdote adds a touch of levity. The author recalls beginning to practice the splits at age seven, amidst fierce (but friendly) competition in a school bathroom. The key, she suggests, is a good sense of humor. A long journey is much more enjoyable with a companion who doesn’t take themselves too seriously. And in this case, you *are* your only companion.

Preparing the Body: A Gradual Approach

Before attempting Hanumanasana, the article emphasizes the importance of warming up the body. A practice incorporating Sun Salutations (Suryanamaskar) and sustained holds in standing postures like Triangle Pose (Trikonasana), Half Moon Pose (Ardha Chandrasana), Reverse Plank Pose (Parsvottanasana), and Revolved Triangle Pose (Parivrtta Trikonasana) is recommended. These postures lengthen and open the legs and hips, preparing the muscles for the deeper stretch. You can find detailed instructions for these poses on Yoga Journal’s pose guide.

The article then outlines a progressive series of exercises, starting with gentle stretches from Downward-Facing Dog (Adho Mukha Svanasana). Beginners are guided through variations that focus on opening the groins and hamstrings, using props like blankets and blocks for support. The emphasis is on maintaining proper alignment and listening to the body, rather than forcing the pose. A key point is to avoid strain on the tendons and to focus on lengthening from the core of the body.

Advanced Practice and the Importance of Tenacity

For those with more experience, the article provides guidance on attempting the full split. It stresses the importance of a stable foundation, proper pelvic alignment, and a gradual approach. Using blankets for support and paying attention to sensations within each breath cycle are crucial. The author cautions against pushing too far, emphasizing that the goal is to open the muscles, not to strain the tendons.

the article concludes, consistent practice is key. Hanumanasana is not a skill that is easily retained; it requires relentless effort. But the benefits extend beyond physical flexibility. By learning to stay with discomfort and cultivate awareness, we can develop a resilience that translates to all areas of life. The journey to the splits, it turns out, is a journey of self-discovery.

What Comes Next: Sustained Practice and Self-Awareness

The path to Hanumanasana isn’t about a single breakthrough moment. It’s about consistent, mindful practice. Regularly incorporating the preparatory stretches and the split itself into your routine – even if it’s just for a few minutes each day – will yield the most significant results. More importantly, cultivate the ability to observe your sensations without judgment, to embrace the discomfort as a signal for awareness, and to find humor in the process. This approach will not only help you achieve the splits but will as well deepen your overall yoga practice and enhance your well-being.