How to do Skandasana (Side Lunge) in Yoga
Get ready to move from side to side. Skandasana, also known as Side Lunge or Surfer’s Lunge, is simple but powerful. It’s a deep stretch, balancing pose, and strength builder all in one as it opens your hips and hamstrings while activating your core.
Because it serves so many functions, it’s a great prep pose for everything from Goddess to Bird of Paradise. It’s a great way to deepen your Warrior series, especially as a transition between Warrior II and straight-leg stances like Pyramid or Triangle, or add a little extra stretch around a Wide-Legged Forward Fold — but it fits well leading up to any squat or hip-opener.
Use caution with this pose if you have hip or knee issues, since they’ll be doing a lot of the work. For a prop-assisted version, you can practice against a wall for extra balance, add a block under your legs or fingertips, or support your hips with the edge of a chair.
How to Do Skandasana
Begin standing with your legs in a wide stance, like they would be in Wide-Legged Forward Fold.
Start to bend your left knee, keeping your right leg straight.
Flex your right foot so your toes are facing upward.
Root into your right heel and your left foot, keeping your body stable and lifted.
Straighten your spine.
You can put your hands at heart center, angling them out widely as you would in Triangle, arching them above your head, or whatever feels right to you. For an extra challenge, try a half or full bind around the bent leg.
Repeat on the other side as it makes sense in your flow.
Benefits of Skandasana
Stretches your hamstrings and hip adductors
Builds core strength
Improves balance
Increases flexibility for more challenging poses
Keep working those hips and hamstrings with Kayla Nielsen’s Discover Your Splits series, available for free with a 14-day trial to Alo Moves.