How to Do Skandasana Pose | Wide Legged Squat Over One Leg

We are so excited to dive into Skandasana with you! This pose is like a beautiful dance between strength and grace. It’s a deep side lunge that really gets into the hips and hamstrings, while also challenging your balance in the most fun way. Whether you’re feeling a bit tight from sitting at a desk or you just want to find a bit of flow in your movement, this pose is a total go-to.

What we love most about Skandasana is how it encourages us to stay present. It’s not a pose you can just “zone out” in; it requires you to feel into your foundation and move with intention. It’s a wonderful reminder that we can be strong and soft all at once.

In this guide, we’ll walk you through how to find your way into this pose, with plenty of options to make it feel just right for your unique body.

How To Do Skandasana (Side Lunge Pose)

Find your mountain pose
Start standing tall at the top of your mat. Take a moment to ground through your feet, relax your shoulders, and find a soft gaze forward. Feel your spine grow long as you take a deep, centering breath.

Fold into a wide stance
Step your feet out wide along the long edge of your mat, turning your toes out slightly. Fold forward from the hips into a wide-legged fold, resting your hands on the mat or on blocks if the floor feels a bit far away today.

Sink into the side lunge
Bend your right knee deeply, sinking your hips toward your right heel. Your left leg stays long with the toes pointing up toward the sky. If your right heel lifts, that’s totally okay! You can pop a folded blanket under it or stay higher up in the lunge.

Engage and find balance
Gently draw your belly button toward your spine to help you stay steady. You can keep your hands on the floor for support, or if you’re feeling balanced, bring your hands together at your heart. If you’re practising Yin Yoga, we might stay here for a few minutes, using blocks under the hands to keep it effortless.

Breathe and feel in
Take slow, deep breaths here. Use your inhales to find length in your back and your exhales to settle into the stretch. Notice the opening in your inner thighs and hips without any pressure to go deeper than feels good.

Flow to the other side
Use your hands to help you glide back through the centre and over to the other side. Move slowly and mindfully, honouring the transition just as much as the pose itself. Repeat the lunge on your left side, noticing how each side might feel a little different.

The Benefits of Skandasana (and Yoga in General)

Skandasana is such a powerhouse for the lower body. It builds incredible strength in your quads, hamstrings, and glutes, while simultaneously giving those often-tight hips and inner thighs a deep, delicious opening. Because we’re shifting weight from side to side, it’s also a fantastic way to improve your balance and ankle stability, helping you feel more grounded and sturdy on your feet.

Beyond the physical, this pose is a wonderful tool for calming the nervous system. The focus required to balance and the deep opening of the hips—where we often store a lot of emotional tension—allows for a real sense of release. It encourages you to move with a sense of grace and mindfulness, helping to clear the mental chatter and bring you back to the present moment.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that inner sense of ease and poise, even when things feel a little wobbly or challenging on the mat.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Eka Pada Rajakapotasana Pose | King Pigeon
• How to Do Arivrtta Anjaneyasana Pose | Revolved/Twisted Lunge Pose
• How to Do Tadasana Pose | Mountain Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla