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Skandasana
स्कन्दासन
Skandasana (Side Lunge Pose) is a deep lateral lunge that opens the hips, stretches the inner thighs and hamstrings, and strengthens the bent leg. Named after Skanda, the Hindu god of war, it builds both flexibility and stability.
Anatomy Involved
Benefits
- Deeply stretches inner thighs (adductors) and hamstrings
- Strengthens quadriceps and glutes of the bent leg
- Opens the hips and improves lateral flexibility
- Improves ankle mobility and balance
- Prepares the body for deeper hip openers like Hanumanasana
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injuries — do not force the deep bend
- Groin or hamstring strain
- Hip injuries or recent hip surgery
- Ankle instability — use a block under the hand for support
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Do not bend the knee past 90 degrees. Place a block under the hand for support.
hip injury
Reduce the depth of the lunge. Keep the extended leg slightly bent if needed.
ankle injury
Keep the extended foot flat instead of flexed. Use a folded blanket under the heel.
Target Areas
Practice Flow
About this Pose
Skandasana (Side Lunge Pose) is a deep lateral lunge that opens the hips, stretches the inner thighs and hamstrings, and strengthens the bent leg. Named after Skanda, the Hindu god of war, it builds both flexibility and stability.
How to Practice
1. Stand in Tadasana. Inhale, lengthen the spine.
2. Exhale and step the feet wide apart — approximately 3-4 feet distance.
3. Turn both toes slightly outward.
4. Exhale, bend the right knee deeply — thigh comes parallel to the floor. Keep the entire right foot grounded.
5. Keep the left leg completely straight. Flex the left foot (heel on floor, toes pointing up).
5 more steps remaining
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Frequently Asked Questions
Common questions about Skandasana
What is Skandasana?
Skandasana (Side Lunge Pose) is a deep lateral lunge that opens the hips, stretches the inner thighs and hamstrings, and strengthens the bent leg. Named after Skanda, the Hindu god of war, it builds both flexibility and stability.
What are the benefits of Skandasana?
Deeply stretches inner thighs (adductors) and hamstrings. Strengthens quadriceps and glutes of the bent leg. Opens the hips and improves lateral flexibility. Improves ankle mobility and balance. Prepares the body for deeper hip openers like Hanumanasana.
Who should avoid Skandasana?
Avoid this pose if you have: Knee injuries — do not force the deep bend, Groin or hamstring strain, Hip injuries or recent hip surgery, Ankle instability — use a block under the hand for support.
How many steps are in Skandasana?
Skandasana is practiced in 10 steps. Stand in Tadasana. Inhale, lengthen the spine.
Is Skandasana suitable for beginners?
Skandasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Skandasana?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Skandasana help with?
Skandasana is therapeutic for: hip injury, flexibility, strength, knee injury, sciatica.
What poses should I do before Skandasana?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Skandasana with other poses