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Side Lunge Pose
Skandasana · स्कन्दासन
Also known as: Skandasana · One-Legged Squat · Side Squat
Side Lunge Pose, also called Skandasana is a classical yoga posture. Its Sanskrit name Skandasana translates word-for-word as: Skanda (God of War) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to strengthen the quadriceps, lengthen the hamstrings and activate the glutes. Strengthens quadriceps and glutes of the bent leg. Opens the hips and improves lateral flexibility. It is particularly valued for developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for athletes and runners. A block can be used to make the posture more accessible and support correct alignment. Practitioners with groin injury and knee injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Inner thigh muscles(lengthening)
These muscles run along the inside of your thighs, connecting your pelvis to your inner knee and upper shin. In Skandasana, the inner thigh muscles of the straight leg undergo a significant, sustained stretch, particularly the gracilis and adductor magnus, lengthening their fibers through eccentric loading. This release not only improves hip mobility and flexibility but also helps to unwind chronic groin tension, which in yogic philosophy, is often associated with a constricted root chakra (Muladhara) and feelings of insecurity or ungroundedness.
Hamstrings(lengthening)
The hamstrings, located at the back of the thighs from your sitting bones to just below the knee, receive a deep, active stretch in the straight leg. This action helps to elongate these often-tight muscles, which commonly contribute to lower back tension and restrict full hip flexion. Energetically, releasing the hamstrings helps to free the flow of apana vayu, the downward-moving energy, promoting a sense of groundedness and allowing for the release of stagnant energy in the pelvic region.
Front thigh muscles(strengthening)
In the bent leg, the quadriceps muscles on the front of the thigh are powerfully engaged, working eccentrically to control the deep lunge and protect the knee joint. This sustained activation builds strength and endurance in the thigh, creating a stable and resilient foundation for the pose. In the straight leg, the quadriceps are actively engaged to lift the kneecap, ensuring the leg remains strong and extended, which cultivates a sense of steady determination and focused energy.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Do not allow the knee to travel beyond the ankle; keep weight evenly distributed and use a block under the hand for support.
Hamstring Injury
Aggressive stretching of a torn or strained hamstring can reinjure muscle fibres — the attachment near the sitting bone is especially vulnerable.
Do not try to straighten the legs fully; prioritise a neutral pelvis and neutral lower back over hamstring length.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Do not force the hip into deep external rotation; keep the foot turned out only as far as is pain-free.
Ankle Injury
Unstable or injured ankle joints can be overstressed by weight-bearing, extreme dorsiflexion, or plantar flexion.
Place a folded blanket under the ankle to cushion it, or practise a seated version of the pose.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Block
Rest the lower hand on a block instead of the floor to maintain a long spine and open chest, especially helpful when flexibility is still developing.
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
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 Side Lunge Pose?
Side Lunge Pose, also called Skandasana is a classical yoga posture. Its Sanskrit name Skandasana translates word-for-word as: Skanda (God of War) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to strengthen the quadriceps, lengthen the hamstrings and activate the glutes. Strengthens quadriceps and glutes of the bent leg. Opens the hips and improves lateral flexibility. It is particularly valued for developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for athletes and runners. A block can be used to make the posture more accessible and support correct alignment. Practitioners with groin injury and knee injury should approach with care or consult a qualified teacher.
What are the benefits of Side Lunge Pose?
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 Side Lunge Pose?
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 Side Lunge Pose?
Side Lunge Pose is practiced in 10 steps. Stand in Tadasana. Inhale, lengthen the spine.
Is Side Lunge Pose suitable for beginners?
Side Lunge Pose is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Side Lunge Pose?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Side Lunge Pose help with?
Side Lunge Pose is therapeutic for: hip injury, flexibility, strength, knee injury, sciatica.
What poses should I do before Side Lunge Pose?
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