How To Do: Side Lunge Pose (Skandasana)

ByFrancois

Type – Balancing, Standing, Hip Opener

Difficulty – Beginner/ Intermediate

Targets – Hips and Hamstrings

Also Known As – Flying Monkey Pose

Side lunge pose is a very effective and common hip-opening pose. It also serves as a balancing and strength building pose. It’s a easy pose to learn and an excellent addition to any beginner yogi’s routine.

Side Lunge might also be used as a transitional pose in vinyasa and power yoga.

You will stretch your glutes, hamstrings and quads while strengthening your core and improving your balance.

It’s a perfect pose to counter all the sitting we do every day. Sitting for extended periods every day shortens your hips flexors causing lower back pain.

Side Lunge (Skandasana) might be a challenge if you have very tight hamstrings or hips but that is also way this pose will be perfect for you.

Preparatory Poses:

  • Bound Angle Pose (Badha Konasana)
  • Wide Legged Forward Fold (Prasarita Padottanasana)
  • Warrior 1 Pose (Virabhadrasana)
  • Chair Pose (Utkatasana)

Follow Up Poses:

  • Cowface Pose (Gomukhasana)
  • Head to Knee Pose (janu sirsasana)
  • Garland Pose (Malasana)

How To Do Side Lunge Pose (Skandasana)

Step by step

  1. Start in Wide Legged Forward Fold (Prasarita Padottanasana) with both hands on the floor or yoga blocks.
  2. Bend your right knee slowly while shifting your bodyweight to the right, until you are in a half squat.
  3. Keeping your left leg straight with your foot flexed and your toes facing up. Press your straight leg heel into the ground while flexing your foot. Engage your legs actively to safely deepen the stretch.
  4. Press your hips back and straighten your spine. You can widen your stance as you deepen your stretch.
  5. Open your chest and keep your gaze up.
  6. If you are unable to balance in this position keep your hands on the floor.
  7. Keep your hands on the floor for balance or bring them to your chest in prayer position. You can also straighten them to the sides.
  8. Stay in the pose for several breaths.
  9. Place your hands on the floor for support and shift to the other side.
  10. After repeating the pose on both sides, stop in the centre and come into Mountain Pose (Tadasana) before moving to the next pose.

Mistakes To Avoid When Performing Side Lunge Pose Skandasana):

  • Avoid twisting your hips.
  • Do not twist your knees and ankles.
  • Avoid hyperextending the extended leg knee by pressing the heel into the floor.

Tips To Perform Side Lunge Pose Skandasana):

  • Hinge from your hips while keeping them square and aligned with your ankles.
  • Keep your core engaged and your spine straight. Avoid rounding your spine.
  • Don’t rush into the pose. It is a deep hamstring and abductor stretch that can lead to injury without proper preparation.

Modifications for Side Lunge Pose (Skandasana):

  • You can stay on the ball of your foot (of the bent leg) if you can’t place it flat on the floor. You can also place a rolled mat under your heel for support.
  • Place one or two stacked yoga blocks under your butt if you struggle to keep your balance or for extra support.

Variations of Side Lunge Pose (Skandasana):

Bound Side Lunge Stretch Pose – (Utthita Baddha Parsva Upvesasana)

  • Wrap your right shoulder and arm around your right shin and bring your left arm behind your back to clasp your wrist or fingers.
  • Turn your chest toward your extended leg and open your chest toward the ceiling.

Benefits of Practicing Side Lunge Pose (Skandasana):

  • Side Lunge Pose improves your balance, core strength.
  • It stretches your hips, hamstrings, and calves.
  • The pose relieves back pain and Sciatica.
  • Strengthens and stretches the joints of the knees and ankles.
  • It relieves symptoms of stress and anxiety by improving blood circulation to the head.
  • Side Lunge Pose improves your breathing by stretching the intercostal muscles and creating space for your lungs to expand.

Caution When Practicing Side Lunge Pose (Skandasana):

  • Avoid the pose if you have an injury to your hip, knee or ankle.
  • If you experience any sharp pain. Stop immediately and come out of it slowly.
  • Never twist your hips, knees or ankles during the pose.
  • Always practice within your own abilities and limitations.
  • Practice with caution if you suffer from high blood pressure.

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