Skandasana (Side Lunge)

How To

This pose improves your balance and core strength. It stretches the hamstrings and hips, which can be tight from sitting too much or from sports such as running. The group of muscles called the hip flexors get tight when you spend a lot of time sitting in chairs. Stretching them can help relieve and prevent back pain.

• Begin in a Wide-Legged Forward Bend, with a flat back.
• Inhale to lift, then as you exhale, bend your knee into a half-squat, extending the opposite leg out long.
• Press hips back while keeping the spine lifted. Root into your feet so that your body is lifted, instead of sinking.
• There are a lot of options for arm variations, (1) Keep your hands on the floor if you need them for balance. (2) Put your hands at heart center or (3) reach behind and bind your hands at the hip.
• Drop your hands to the floor for support and shift to the other side.

Tips

Tip 1

You want to hinge forward at the hip joints, keeping them square and aligned with the ankles rather than twisting.

Tip 2

Keep your abs engaged and spine straight.