Skandasana - Side Lunge Pose

Skandasana is a low side lunge that requires mobility, strength, and control. Named after Skanda, a warrior deity in Hindu mythology, the pose invites a grounded yet agile energy. It’s commonly practiced as part of hip-opening flows, including the traditional Kripalu Moon Salutations, or as a transition between standing poses.

Sanskrit
Skanda = a warrior deity associated with courage, wisdom, and valor; son of Shiva and Parvati
Asana = Pose
(Skan-DAH-suh-nuh)

Benefits

• Stretches the inner thighs, groin, and hamstrings
• Engages and builds strength in the quads, glutes, and calves.
• Enhances joint health and range of motion in the hips and knees.
• Requires and cultivates core stability and mental concentration.
• Opens energetic pathways in the lower body, encouraging grounding and vitality.

How to Practice

1. Start in a Wide-Legged Forward Fold
   Begin standing with your feet about 3 to 4 feet apart. Fold forward, letting your hands touch the mat.
2. Bend into One Knee
   Shift your weight into your right foot, bending the right knee deeply as you sink your hips toward the floor. Keep the left leg extended with the toes pointing upward, heel grounded.
3. Adjust Your Upper Body
   Keep your spine long and chest lifted. Bring your hands to prayer at your heart or place them on the mat for support.
4. Stay Active
   Flex the extended foot to engage the leg. Keep the bent knee tracking over the toes. Engage your core and press into the grounded foot.
5. Breathe and Hold
   Hold the pose for 5–8 breaths, feeling the stretch and strength in the legs and hips.
6. Transition to the Other Side
   Use your hands for balance if needed, shift your weight through center, and repeat on the other side.

Variations
Skandasana can be intense, especially if you're working with tight hips, joint issues, or limited mobility. Here are some helpful adaptations:

• Place yoga blocks under your hands for balance and support.
• If your squatting heel doesn’t comfortably reach the ground, lift or prop it to reduce strain on the ankle.
• If you want some balance support, lower the ball of the extended leg’s foot.
• Reduce the width of your stance to make the pose more accessible.
• Sit on a bolster or folded blanket to decrease the depth of the lunge.
• Come into a “higher” version of the pose. From a wide stance, bend right knee as much as is comfortable and shift weight to the right.
• Start in Malasana

Precautions:
Check with your healthcare provider before beginning any physical practice. As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.