If you’ve been chasing deeper hip openers or craving relief from tight hamstrings, there’s a pose that might become your favorite once you get the hang of it—Skandasana, also known as the side lunge in yoga. It’s one of those sneaky moves that look elegant and simple but light up your entire lower body when you drop into it.
Whether you’re a runner, cyclist, desk warrior, or yogi, Skandasana delivers a satisfying stretch that targets all the tight spots while building strength and control. It’s functional, deep, and oddly addictive once you start exploring it.
Let’s dive into why Skandasana deserves a regular spot in your routine—and how to practice it properly.
So, What Is Skandasana Exactly?
Skandasana (pronounced skan-DAH-suh-nuh) comes from Sanskrit, where “Skanda” refers to the warrior god, and “asana” means pose. It’s a low side lunge where one leg is bent and grounded while the other leg is stretched out to the side, often with the toes pointing up.
In practice, it looks graceful—like a deep squat shifted to one side—but it asks a lot from your hips, hamstrings, inner thighs, and even your ankles.
Why Skandasana Deserves the Hype
You might be wondering, “What makes this side lunge so special?” Plenty. Skandasana isn’t just a deep stretch—it’s a strength builder and mobility enhancer in one smooth flow.
1. Hip Opener Heaven
This pose targets your adductors (inner thighs), which are often tight from long hours of sitting or overuse in other exercises. It helps widen your range of motion and prepares your body for deeper seated poses like lotus or pigeon.
2. Hamstring Stretch Without the Fold
If forward folds strain your back or feel too intense, Skandasana gives you a sweet hamstring stretch while staying low and supported. The extended leg gets a lovely lengthening without needing to bend at the waist.
3. Ankle and Knee Strengthener
The bent leg supports most of your weight, which builds strength in the quadriceps and stability in the ankle and knee joints. It’s great for anyone working on functional strength.
4. Balance, Focus, and Control
Holding this pose—and transitioning between sides—challenges your balance and body awareness. It pulls you into the present moment fast, and it’s a great way to build mindfulness on the mat.
How to Practice Skandasana (Step-by-Step)
You don’t have to drop into a full expression right away. Let’s break it down so your body feels supported throughout.
Step 1: Warm Up First
Before you drop low, give your hips some love with:
- Cat-Cow
- Downward Dog
- Low lunge with side-to-side pulses
- Wide-legged forward fold
Warm muscles will help you move deeper without resistance.
Step 2: Get Into Position
- Start in a wide-legged stance, feet about 3 to 4 feet apart.
- Turn your right foot out slightly and begin to bend into your right knee.
- Keep your left leg straight with toes pointing up.
- Sink your hips toward your right heel, keeping your chest lifted.
- You can bring your hands to your heart (in prayer), reach them forward for balance, or keep one hand on the ground for support.
Hold for 5–8 breaths. Then gently shift to the other side.
Step 3: Adjust for Comfort and Progress
- Can’t get low? Stay higher in the pose with a yoga block under your hips or hand.
- Heels popping up? Roll up a towel under your heel for support.
- Want more intensity? Try lifting your arms or flowing from side to side in a dynamic Skandasana squat walk.
Tips to Keep in Mind
- Keep your bent foot flat and knee aligned with the toes.
- Engage your core to protect your lower back.
- Breathe deeply and soften your shoulders.
- Move slowly when switching sides—rushing makes you lose balance.
How to Use Skandasana in Your Flow
This pose fits beautifully in both dynamic and slow practices. You can:
- Add it to your sun salutations for variety
- Use it during a cool-down sequence to open the lower body
- Include it in a hip mobility flow on rest days
- Combine it with yogi squats (Malasana) and lunges for a lower-body circuit
If you enjoy creative movement, try linking Skandasana with low lunges or wide-legged folds—it helps create a fluid, dance-like rhythm on the mat.
What You’ll Feel After
Besides that satisfying stretch in your hamstrings and hips, you might also notice:
- Improved ankle mobility
- More control in your balance poses
- Less stiffness after leg day
- A stronger connection to your breath and body
Final Thought
Skandasana is one of those poses that rewards patience. The first time you try it, you might wobble, fall over, or feel stuck halfway. That’s totally normal. Over time, it becomes a grounding posture you’ll want to revisit often.
So if you’re dreaming of flexible hips and hamstrings, make Skandasana your BFF. Practice it regularly, and your lower body will thank you every step of the way.
