The side lunge pose in yoga not only opens the hips, but it is also famous for its ability to tighten the buttocks and slim thighs.
The side lunge or side lunge is called Skandasana in Sanskrit. This is a popular yoga pose that stretches the hips and hamstrings and builds core strength. Basically, this pose is a simple lunge exercise, suitable for beginners and sometimes also performed as a transition. In particular, the advanced variations of this pose are also loved by many yogis.
Benefits of the side lunge pose in yoga
The side lunge improves balance and strengthens the core. In particular, this pose also helps stretch the hamstrings and hips, which are subject to a lot of pressure when sitting a lot or when participating in sports such as running.
Besides, this pose also helps to stretch the hip flexors, thereby, helping to reduce and prevent back pain, sciatica. Not only that, practicing side lunge regularly also minimizes the risk of stooping, curvature of the spine due to sitting a lot.
The side lung pose in yoga also stimulates the gluteal muscles to expand. The muscle bundles will be burned a lot, thereby helping to make the buttocks big and sharp without making the thighs bigger. In addition, the side lunge position also strengthens the thigh muscles because the thigh muscles will have to work at full capacity in this position.
Detailed instructions on how to do the side lunge pose
Prasarita Padottanasana (Prasarita Padottanasana)
- Start with a standing wide-legged bend (Prasarita Padottanasana).
- Bend left knee into a semi-squat position, straightening right leg
- You can let your hands touch the floor if you need to balance (or you can also put a block of bricks). If not, try bending your elbows and letting your palms touch each other. Or, spread your arms wide.
- Back straight, head and chest straight, slightly tilted to the side and looking forward
- Return to a wide-legged bend and switch sides.
Note when performing the action
To perform the pose effectively, avoiding strain or injury, you need to note:
- Rotate forward at the hip joints and keep them in line with the ankles
- Keep your abs active and spine straight.
- Avoid doing it if you have a hip, knee or ankle injury. Consult your doctor or yoga teacher to modify the pose accordingly if you feel pain while doing it.
Variations of the side lunge in yoga
There are many ways to place your hands in the side lunge position, one of which is to bend your elbows and let your palms touch each other.
Just like the other poses, you can do this pose in many different ways depending on your body’s capabilities:
- If you’re uncomfortable squatting, you can try placing a folded blanket under your heels for support. Practicing Malasana regularly will help you get used to it. If you still feel off balance, place yoga blocks under your butt.
- There are many ways to incorporate this pose in a yoga sequence to strengthen the core. For example, you can try doing the side lunge from the mountain pose.
- To make the pose more difficult and challenging, once you can lift your arms off the floor, you can bring your left arm in front of your left shin and bend your elbow to bring your left hand behind your back. Then bring your right hand back to grab your left hand. Turn your chest to the right and open your chest toward the ceiling.
Above is some basic information about the side lunge or the side lunge in yoga. If you are curious about this pose or want to learn more about other yoga poses that are good for the buttocks and thighs, download the easyhealthylive.com immediately, connect with a professional yoga teacher for detailed instructions on the sequence. Exercises tailored to your needs and goals.
How to Do Side Lunge (Skandasana) in Yoga https://www.verywellfit.com/skandasana-3567145 Accessed: 2/21/2021
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.