Asana: Pose
Skandasana at a Glance
Skandasana or the side lunge pose is a great hip opener pose and is an advanced pose for Malasana pose. It is included in the flow of yoga sequences. This pose is dedicated to Kartikeya, the elder son of lord Shiva and called the god of war. It activates the root chakra and sacral chakra.
Benefits:
- Skandasana is a good hip-opener pose.
- This helps to stretch your hips and hamstrings.
- It helps to strengthen your core muscles.
- It strengthens your knee and ankle joints.
Who can do it?
- Skandasana is a beginner’s pose so beginners who want to increase their flexibility can do this asana.
- Intermediate and advanced practitioners can do this pose.
- People with tight hamstrings can do this pose.
Who should not do it?
People with any recent surgery or injury should avoid doing this pose. Individuals with severe arthritis should avoid it. Pregnant women should not attempt this pose. People with severe knee or ankle pain should avoid it. If you have weak bones avoid it.
How to Do Skandasana?
Follow the Step-by-Step Procedure
Skandasana, also known as Side Lunge or Surfer’s Lunge, is simple but powerful. It’s a deep stretch, balancing pose, and strength builder all in one as it opens your hips and hamstrings while activating your core.
- Start with the Prasarita Padottanasana (Wide-Legged Forward Bend) pose.
- Take a deep breath bend your left knee of your left leg and come into the half squat position.
- At the same time keep your right leg straight and stretched and your toes pointing to the ceiling.
- Flex your right foot and toes should be lifted above the floor and the right heel should be grounded to the mat.
- Keep your left foot (left leg) grounded and your spine straight and lifted.
- To balance you can keep your hands on the floor (in front of you) for support and keep breathing.
- Hold the Skandasana pose for a few breaths and then shift to the other leg (right leg) bend your right knee in a half-squat pose and root into the left heel.
- Try bending your elbows and bringing your hands into Anjali mudra (prayer position) with the left elbow inside the left knee in a kind of half Garland Pose (Malasana).
What are the Benefits of Skandasana?
- Skandasana helps to loosen the muscles of your lower body and improves flexibility.
- It helps to improve your core strength as it engages the abdominals and obliques.
- It helps to strengthen your ankle and knee joints as this pose gives pressure and improves blood circulation.
- Open hips and heart Stretch hamstrings, inner thighs, calves, and ankles.
- It balances the sacral and root chakra, which keeps you grounded and calm.
- Skandasana increases blood circulation to the major part of the body, which helps to reduce stress and anxiety.
- This yoga practice opens up your hip flexors and also prepares for other advanced hip opening asanas.
Health Conditions that Might Benefit from Skandasana
- Individuals with tight hamstrings and hip flexors can practice this pose to stretch and improve flexibility.
- This engages the core muscles, so to strengthen your core, practice this pose regularly.
- People who want to improve their balance can practice this pose.
- Individuals with weak digestion issues can practice this pose to improve their digestion.
- People with stiffness in their legs can practice this asana pose to reduce stiffness and add more flexibility.
Safety and Precautions
- Avoid the Skandasana pose if you have any hip, knee, or ankle injury.
- Do some warmup, before you do this pose.
- If you come across any sprain or sharp pain during the pose, just come out of it.
- Do Skandasana on a yoga mat for better grip and avoid any injury.
Common Mistakes
- Avoid hunching your back.
- Not engaging your quadriceps and hamstrings.
- Avoid twisting your hips.
- Avoid struggling with balance and take the support of your yoga teachers.
Tips for Skandasana
- Always do it inthis pose on an empty stomach.
- Choose the modification according to your physical limit.
- Beginners take the help of the Yoga teacher.
- Focus on your breath.
- Hinge forward at hip joints and line with ankles.
- Keep pressing the heel of your straight leg forward to sink deeper into your hips.
- Keep a check on the physical alignment principles.
- Keep your spine elongated and straight.
- Keep your core engaged.
- Listen to your body and don’t push too much.
Physical Alignment Principles for Skandasana
- Keep your bent leg foot grounded.
- Your stretched leg is straight and ground on the heel and toes above the floor.
- Keep your foot flexed.
- Keep the hips squared and align with the ankles.
- Engage your moola and Uddiyana bandhas for stability.
- Keep your spine long.
- Place the foot sole of the extended leg on the floor.
- Keep your elbow pressed on the bent knees.
- Your hands in Namaste pose.
Skandasana and Breath
Inhale when you start with the Prasarita Padottanasana pose and keep breathing. Inhale deeply get into the half squat pose lengthen your spine and stretch. Inhale and exhale straighten and stretch the other leg and engage your core. Inhale and bring your hands to the Anjali mudra pose. Keep breathing let out your stress and tension and let your mind be calm.
Skandasana and Variations
- Garland pose.
- Side lunge version.
- Place a rolled-up blanket under the heel.
- Bound side lunge pose.
- Standing side lunge with forward bend.
The Bottom Line
Skandasana or Side Lunge Pose is a beginner friendly yoga pose which opens the hip joints and stretches the hamstrings. You can modify this pose according to your physical limitations. If you have any health concerns, please consult a doctor before practicing. Skandasana is a deep stretch, balance and strength builder all in one as it opens the hips and hamstrings and activates the core. It has many physical and mental benefits which helps to relieve stress and anxiety and balances the sacral and root chakras. Let your breath guide you to deepen the stretch and engage the core.
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