DAILY YOGA ยท Skandasana
Side Lunge
Skandasana โ Side Lunge โ is a wide, low lunge to one side that deeply opens the hips, groin and hamstrings. Named after Skanda (Kartikeya), the warrior god, it builds lower-body mobility and strength in a strong, grounded shape.
Name meaning: Named for Skanda, the Hindu god of war (also called Kartikeya), with ฤsana โ "Skanda's posture". Commonly called Side Lunge; the lunging stance suggests a warrior's stride.
Classification: Asana โ a standing side-lunge and deep inner-thigh/groin opener.
Tradition & origin: Side Lunge is a modern pose: it is not described in the medieval hatha texts and belongs to modern postural yoga, where deep standing hip and groin openers like this are popular. Present it as modern, bearing a god's name.
This guide was drafted with the help of AI and reviewed by us. It is for general education only and is not medical or professional advice. It may contain errors. Please practise mindfully, listen to your body, and consult a qualified yoga teacher or doctor for anything specific. Spotted an error? Tell us in the comments below.
How to do it โ step by step
- 1Step the feet very wide apart, toes pointing forward.
- 2Bend the right knee deeply and sink the hips toward the right heel.
- 3Keep the left leg straight, its foot flexed, toes up or forward.
- 4Bring the hands to the floor or heart for balance.
- 5Keep the chest lifted and the bent-knee foot flat.
- 6Feel the stretch along the straight inner leg.
- 7Shift slowly to the other side.
Breath & hold
Breathe steadily; hold 30โ45 seconds each side.
Benefits
- โOpens the hips, groin and inner thighs.
- โStretches the hamstring of the straight leg.
- โStrengthens the bent leg and improves balance.
- โImproves lower-body mobility.
๐ช The traditional / desi way
- Named for Skanda (Kartikeya), the fierce warrior god โ a strong, grounded, warrior-like opening.
- Traditional cue: keep the bent-knee heel down and the chest lifted; sink low without collapsing forward.
Common mistakes
- โLetting the bent-knee heel lift off the floor.
- โCollapsing the chest toward the floor.
- โRounding the straight-leg foot onto its edge.
Modifications & props
- ๐งฉRest the hands on blocks or the floor for balance.
- ๐งฉKeep the bent knee less deep, or the supporting heel lifted if the ankle is tight.
Muscles & anatomy
- ๐ชStretches the inner thigh (adductors) and groin of the straight leg.
- ๐ชStrengthens the quadriceps and glute of the bent, squatting leg.
- ๐ชThe ankles and core work to keep you balanced and low.
What you may feel
- ๐ซงNormal: a deep stretch along the straight inner leg and groin, and working effort in the bent leg.
- ๐ซงWarning sign: knee or groin strain โ come up higher, support the hands, and ease the depth.
Variations to grow into
Sink lower and bring the hands to the heart or reach the straight-leg-side hand toward the foot for a deeper stretch.
Rotate toward the straight leg and reach for the foot (a bind), or flow slowly side to side low to the ground.
Using props
- ๐งฑBlocks under the hands for balance and support.
- ๐งฑA folded blanket under the supporting heel if the ankle is tight.
Warm-up & counterpose
- Malasana squats, lunges and gentle hip circles to warm the hips and ankles.
- Stand tall and shake out the legs; a gentle forward fold.
Supporting exercises
Why: Opens the hips and ankles for the deep squat.
How: Squat with the feet a little wider than the hips, elbows to knees.
Why: Opens the inner thighs and groins.
How: Sit with the soles together and the thighs supported.
Progression path
Start shallow with the hands on blocks and the heel lifted if needed; sink lower and settle the heel as the hips and ankles open; add rotations or a bind later.
Who it suits โ and who should modify
- โPractitioners with reasonable hip and ankle mobility.
- โThose wanting to open the inner thighs and groins and build lateral leg strength.
- โAnyone preparing for deeper squats and hip openers (with support).
- !Knee or groin injury โ keep the squat shallow and support the hands on blocks.
- !Ankle tightness โ let the supporting heel lift or keep the bend shallow.
- !Balance difficulty โ use blocks or a wall for support.
When to practise
In the standing/hip-opening part of a practice, once warm.
A few times a week; hold 20โ40 seconds each side.
Traditional view vs. modern evidence
The war-god's stride; a strong, grounded side-lunge.
Not in the medieval texts; a modern pose bearing a god's name.
Valued as a deep inner-thigh and groin opener with lateral leg strength.
Detox and organ-specific claims are not established.
Evidence at a glance
Side Lunge stretches the inner thighs and groins and strengthens the legs.
Consistent with anatomy and general mobility/strength exercise.
It "detoxifies" or targets specific organ health.
A claim without solid supporting evidence.
Myths vs. reality
โ Myth: You must get the supporting heel flat immediately.
โ Reality: Heel-down depends on ankle and hip mobility; let it lift at first and widen the stance โ it settles over time.
โ Myth: Skandasana is an ancient warrior pose.
โ Reality: It bears the war-god Skanda's name but is a modern side-lunge, not a medieval asana.
โ ๏ธ Cautions
- Knee or groin injury โ keep the squat shallow and support the hands on blocks.
Frequently asked questions
My heel keeps lifting โ how do I keep it down?
Widen the stance a little and sink less deeply at first; ankle and hip flexibility will let the heel settle over time.
Where should I feel it?
A deep stretch along the straight inner leg and groin, with the bent leg working to hold you low.
Key takeaways
- โญA deep inner-thigh and groin opener that also strengthens the legs.
- โญKeep the squat shallow and hands supported at first; let the heel lift if the ankle is tight.
- โญA modern side-lunge bearing the war-god Skanda's name.
- โญEase off at any knee or groin strain.
References
- Wikipedia โ List of asanas (Skandasana / Side Lunge) ยท Encyclopaedia, scholarly-sourced
- NCCIH โ Yoga: What You Need To Know ยท Government health body (public domain)
Sources are provided for further reading; always consult a qualified teacher or clinician for personal guidance.
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