Skandasana (Side Lung Pose): Basics, Steps, Benefits & More

Skandasana (Side Lunge Pose) is a part of hip-opening yoga. In Skandasana, the body weight comes on one bent leg and the opposite leg is freely extended to the sides.

The first time you try Skandasana, it can be difficult. However, with a little practice anyone can master this asana in a few days.

Skandasana Basics

Meaning

The term ‘skandsasana’ has two Sanskrit words, ‘Skanda’ means ‘a warrior’s position during an attack, and ‘asana’ refers to ‘pose.’ This makes the significance of asana clearer, as it is dedicated to Kartikeya, who’s the elder son of lord shiva and called the god of war.

Skandasana in yoga is a side lunge exercise that is an advanced variation of Squat pose (Malasana), where body weight rests on one foot instead of both feet.

It is a great stretch your hips, adductors, and hamstring and helps to build your core strength and also prepare your hips opening poses like Garland pose and Goddess pose.

The pose activates the second chakra, Svadisthana, which is the source of pleasure and creativity. That activates and balances the Sacral Chakra (Swadisthana Chakra) and Root Chakra (Muladhara Chakra).

Practice Guide For Skandasana (Side Lung Pose)

Skandasana involves a sequence of movements that challenge the practitioner’s strength, flexibility, and focus. To facilitate a step-by-step approach, the pose is divided into key components, allowing practitioners to grasp each element before attempting the full pose. These components typically include the initial posture, transitional phases, and the final position.

Preparatory Pose

• Bound Angle Pose (Baddha Konasana)
• Wide Legged-Forward Fold (Prasarita padottanasana)

Steps to do Skandasana (Side Lung Pose)

Being set with bend your both knee into a half-squat and wide leg forward bend.

Your palms to the floor by touching the ground with your fingertips only. If this isn’t accessible to you, rest your fingertips on a block or take a slight bend in your knees. Fingertips should be pointing forward.

Bend your right knee and keep your left leg straight and flex your foot so that your toes leave the ground and point up towards the ceiling and lifting the gaze.

Now you have many options for arm variations.

Put your hands on the floor to support the body balance. and allow the hands in Anjali Mudra, Prayer Pose or Reverse Prayer. Put your right hand on the right foot and the left hand trying to touch the left foot. and Sweep hands along the floor in direction of the flexed foot

Maintain this final position for 20 to 40 seconds then change the other side.

Follow Up poses

• Cow Face Pose (Gomukhasana)
• Head to knee Pose (Janu Sirsasana)

Benefits Of Skandasana (Side Lung Pose)

Strengthens the legs: Skandasana deeply engages the muscles of the thighs, hamstrings, and calves, helping to build strength and stability in the lower body.

Increases flexibility: Performing Skandasana regularly can improve flexibility in the hips, groin, and inner thighs.

Improves balance and coordination: Holding the pose requires balance and coordination, which can enhance proprioception and overall balance.

Stimulates digestion: The deep lunge position in Skandasana can stimulate the abdominal organs, potentially aiding digestion and metabolism.

Enhance sexual function: Regular practice of yoga, including poses like Skandasana, can improve body awareness and confidence, which may positively impact sexual experiences.

Precautions

• Practitioners with the injury to the hamstrings or in the groin area do not practice this asana until recovered..
• Do not overstretch your body while doing Side lung pose. Only go as far as your body allows.
• Do not practice if you have had any hip surgeries.

Conclusion

Skandasana is often included in yoga sequences for its grounding and centering effects. It helps practitioners connect with their breath and inner self, fostering a sense of inner peace, creativity, and spiritual alignment.