Side Lunge

Did you know Skandhāsana activates deep groin flexibility while strengthening your legs and improving balance?

Used in both martial and meditative movement traditions, this powerful side lunge opens stuck energy in the hips and pelvis while building grounded strength and focus.

🔹 Name & Meaning

• Sanskrit: स्कन्धासन (Skandhāsana)
• Meaning: Skandha means “shoulder” or “power” and is also the name of a Vedic deity and warrior. The name reflects both stability and readiness—themes of strength, grounding, and poised motion.
• Also Called: Side Lunge Pose, Warrior Squat, Lateral Squat Pose

📜 Scriptural References

Skandhāsana is not mentioned by name in classical texts as it is a modern adaptation often integrated into dynamic flows such as Chandra Namaskāra (Moon Salutation).

However, lateral squatting poses and transitional lunges are embedded in yogic, martial, and Tantric movement systems, especially in Southern Indian Nāṭya and ancient physical culture traditions (vyāyāma).

🧭 Step-by-Step Instructions

1️⃣ Begin Standing in Mountain Pose (Tāḍāsana)

• Stand with feet together or hip-width apart.
• Keep your arms relaxed by your sides.
• Take a few deep breaths to center yourself.

2️⃣ Step Wide to the Side

• Take a big step to your right side—about 3 to 4 feet apart.
• Turn both feet to point forward and place your hands on your hips.

3️⃣ Bend the Right Knee Deeply into a Side Squat

• Bend your right knee and shift your weight toward the right.
• Let your right thigh come close to your right calf, keeping the left leg extended and straight.
• Your left foot may stay flat or the toes may point upward depending on comfort and flexibility.
• Your torso stays upright or leans slightly forward for balance.

4️⃣ Place Hands in Namaskar or on the Ground

• Bring palms together at your chest (Namaskār Mudrā) or place fingertips on the floor for balance.
• Gaze softly forward or down.

5️⃣ Breathe and Hold the Pose

• Take deep, slow breaths.
• Hold for 5–10 breaths, or up to 30 seconds per side.

6️⃣ To Exit or Switch Sides

• Inhale, press into your right foot, and come back to center.
• Repeat the same movement on the left side.

🌬️ Breath Synchronization

• Inhale while transitioning to standing.
• Exhale deeply as you lower into the side squat.
• Maintain slow, deep, nasal breathing in the pose.
• Inhale while rising up to switch sides or return to center.

⚠️ Contraindications & Cautions

Avoid or modify the pose if you have:

• Acute hip, groin, or inner thigh injuries
• Meniscus or ligament issues in the knees
• Difficulty balancing without support

Modifications:

• Use yoga blocks under your hands for support.
• Sit on a low bolster or cushion if deep squat is difficult.
• Keep both feet flat if dorsiflexion (toes up) causes strain.

🔄 Recommended Preparatory Practices

To perform Skandhāsana safely and effectively, try these:

🌿 Benefits

📖 Textual Benefits (Interpreted)

While not listed directly in classical yoga texts, Skandhāsana is consistent with goals of Gheraṇḍa Saṁhitā’s prescribed Bahirkarmāsanas, which aim to develop agility, strength, and body purification.

“By practice of specific āsanas, the body becomes firm, disease-free, and full of lightness.”
— Gheraṇḍa Saṁhitā, 2.2

✅ Interpreted Practical Benefits

• Hip and Groin Opener
  Improves flexibility in adductors, hamstrings, and glutes.
• Strengthens Legs and Core
  Builds strength in thighs, calves, glutes, and abdominal stabilizers.
• Improves Balance and Coordination
  Challenges unilateral control and foot-to-core coordination.
• Pelvic Energy Flow
  Activates Apāna Vāyu and may relieve pelvic stagnation.
• Releases Stored Emotional Tension
  Deep hip opening often linked to emotional detox.

🌿 Ayurvedic Connection

📚 Summary Table