Side Lunge Pose (Skandasana)

Skandasana is a lateral squatting pose that stretches the inner groin, hamstrings of the extended leg, and outer hip of the bent leg all at once. It is especially useful in sequences that prepare the hips and adductors for deeper hip-opening or splits work. From a wide-legged standing position, shift the weight into one bent knee while the opposite leg extends fully to the side with the foot flexed.

Cues

• Keep the bent knee tracking directly over the second toe to protect the joint.
• Press the heel of the extended leg firmly into the floor and flex the toes toward the ceiling.
• Lengthen through the spine by lifting the chest away from the inner thigh.
• Breathe slowly to allow the inner groin to gradually release with each exhale.