Skandasana (Side Lunge Pose)

Skandasana is a lateral standing asana in Hatha Yoga.

Overview

Skandasana, or Side Lunge Pose, is a deep lateral stretch that opens the hips and inner thighs while building strength in the legs. Named after the Hindu god Skanda (Kartikeya), this pose combines balance, flexibility, and strength in a dynamic lateral movement.

Method/Content

Starting from a wide-legged standing position, the practitioner bends one knee and sinks the hips toward the heel of the bent leg, keeping the other leg extended straight with the foot flexed and toes pointing upward. The hands may be brought to the heart center in prayer position or placed on the floor for support. The torso remains upright with the chest lifted, and the extended leg’s knee faces upward. The pose is held on each side for several breaths, maintaining alignment over the bent knee.

Purpose/Benefits

Skandasana opens the hips, groin, and inner thighs while strengthening the quadriceps, hamstrings, and ankles. It improves lateral flexibility and balance, stimulates the reproductive organs, and increases circulation to the pelvic region. The pose is believed to activate the Svadhisthana (sacral) chakra, promoting creative energy and emotional flow.

Verification Notes

• Common in Vinyasa Flow and Ashtanga yoga sequences
• Often used in hip-opening sequences
• Requires adequate warm-up of the hips and groin