It stretches the hamstrings and hips. Side Lunge (Skandasana) in Yoga Search

When you're looking for a great hip-opening pose, turn to the Side Lunge (Skandasana). This is a common yoga pose that stretches your hips and hamstrings and helps build your core strength. It's a relatively simple lunge, making it perfect for beginners and regular practice. This version of Skandasana was popularized by Shiva Rea in her trance-dance flow sequences. It is sometimes used as a transitional pose. Advanced students will also enjoy some challenging variations.

Step-by-Step Instructions

1. Begin in Wide-Legged Forward Bend (Prasarita Padottanasana).

2. Bend your left knee into a half-squat. Keep your right leg straight and flex your foot so that your toes leave the floor so you are resting on the right heel.

3.There are a lot of options for arm variations. Keep your hands on the floor if you need them for balance. Otherwise, try bending your elbows and bring your hands into anjali mudra (palms together) with the left elbow inside the left knee in a kind of half Garland Pose (Malasana).

4.Drop your hands to the floor for support and shift to the other side.

Modifications and variations

As with most poses, you can do this pose in different ways to meet your skill level.

Safety and Precautions

Avoid this pose if you have an injury to your hip, knee, or ankle. Discuss your plans with your doctor or physical therapist to find out what is appropriate. If you feel any sharp pain in this pose, gently come out of the pose.

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Shoulder-Pressing Pose

This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice. Shoulder-Pressing Pose: Step-by-Step Instructions Step 1 Squat with your feet a little less than shoulder width apart, knees wide. Step 2 Tilt your torso forward between your inner thighs. Then, keeping your torso low, raise your hips until your thighs become close to parallel to the floor. Step 3 Snug your upper left arm and shoulder as much as possible under the back of your left thigh just above the knee, and place your left hand on the floor at the outside edge of your left foot, fingers pointing forward. Then repeat on the right. As you do this your upper back will round. Step 4 Press your inner hands firmly against the floor and slowly begin to rock your weight back, off your feet and onto your hands. As you straighten your arms, your feet will lift lightly off floor, not by raw strength but by ...

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Four-Limbed Staff Pose

Learn four-limbed staff pose because it is frequently practiced as part of the traditional Sun Salutation sequence. Four-Limbed Staff Pose: Step-by-Step Instructions Step 1 Perform Adho Mukha Svanasana, then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis. Step 2 With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. There's a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel. Step 3 Keep the space between the shoulder blades broad. Don't let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index fingers firmly to the floor. Lift the top of the ster...

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Supine Pigeon/Supta Kapotāsana yoga pose

Supine Pigeon/Supta Kapotāsana(Yoga pose) Lie on your back with your feet flat on the floor. Cross your left foot over your right quad. Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest. When you feel a comfortable stretch, hold there. Hold for at least 5 breaths and then repeat on the other side. Stretches the outer hip (abductor) muscles, including the gluteus medius.

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