Skandasana (Side Lunge)

How to

1. Begin in a standing position with feet wider than hip-width apart.
2. Turn your right foot out to a 90-degree angle and keep your left foot facing forward.
3. Bend your right knee deeply, keeping the knee aligned over the ankle, and sink your hips towards the right heel.
4. Engage your core and keep your spine elongated as you lower your hips.
5. Flex your left foot, pressing through the heel, keeping the leg straight and active.
6. Place your hands in prayer position at your heart center or extend your arms to the sides for balance.
7. Maintain a steady breath, inhaling deeply through the nose and exhaling slowly.
8. To exit, straighten the right leg, coming back to standing, and repeat on the other side.

Benefits

• Increases flexibility in the hamstrings and inner thighs.
• Strengthens the legs, particularly the quadriceps and glutes.
• Improves balance and stability through focused engagement of the core.
• Enhances hip mobility, which can help alleviate lower back pain.
• Promotes mindfulness and focus through breath awareness and drishti.