Skandasana is a lateral lunge with one knee bending while the other leg lengthens to the side. Use blocks or a chair for balance, keep the bent knee comfortable, and do not force the straight leg or heel to the floor.
What is Side Lunge?
Skandasana is commonly taught as a side-to-side lunge from a wide stance. The depth and foot orientation vary; a high, supported version is a useful starting point.
How do you explore a supported side lunge?
Stand near a chair or wall and keep the stance wide enough for balance.
- Turn the toes slightly outward and bend one knee a small amount.
- Keep the other leg long but not locked; let its foot angle naturally.
- Place the hands on blocks, a chair, or the bent thigh.
- Shift only as far as the hips, knees, and ankles remain comfortable.
- Return to center with support and practice the other side.
How can you modify Side Lunge?
Keep both knees slightly bent, raise the hands, narrow the stance, or use a chair-supported squat instead.
When should you stop or modify?
Stop for sharp knee, hip, ankle, or groin pain, numbness, or balance loss. This draft awaits teacher review.
Common question: Does the straight leg need to stay perfectly straight?
No. Keep it soft and comfortable rather than locking the knee.
Referências e leituras adicionais
Estas referências fornecem contexto geral. Elas não validam todas as orientações desta página nem substituem a instrução de um professor qualificado.
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.