Side Lunge Pose

Skandasana

skahn-DAH-sah-nah

A deep lateral stretch that opens the hips and builds hip mobility through an asymmetric squat. Side Lunge targets the inner thighs, hamstrings, and ankles of the extended leg while strengthening the bent leg. It develops the lateral flexibility and functional range of motion that are often neglected in forward-and-back-dominant movement patterns.

How to do Side Lunge Pose

1. Take a wide stance with your feet parallel and about four to five feet apart. Turn both sets of toes slightly outward for comfortable knee tracking.
2. Shift your weight to the right and bend your right knee deeply, sinking your hips low toward the floor. Keep the right knee tracking over the right toes.
3. Extend your left leg straight with the toes pointing up toward the ceiling or the foot flat on the floor. Feel the deep stretch through the left inner thigh and hamstring.
4. Bring your hands to prayer position at your heart, or place your fingertips on the floor in front of you for balance. Keep your chest lifted and spine long.
5. Hold for five to eight breaths, then shift your weight to the center and repeat on the other side. Move slowly and mindfully between sides for a dynamic variation.

Benefits of Side Lunge Pose

• Deeply stretches the inner thighs, hamstrings, and groin
• Strengthens the bent-leg quadriceps and glutes
• Improves lateral hip mobility and ankle flexibility
• Builds balance and proprioceptive awareness
• Prepares the body for deep squats and hip openers

Muscles Engaged

Modifications & Variations

• Place a block under your hands for balance support
• Keep the extended-leg foot flat on the floor if balance is challenging with toes up
• Reduce the depth of the bend in the squatting leg for less intensity

Cautions

• Avoid with groin or inner-thigh tears
• Use caution with knee injuries; do not force the deep bend
• Those with ankle instability should practice with support