Side Lunge Pose

Side Lunge Pose

Side lunge is an aesthetically beautiful pose and a wonderful release for the legs and low back. This pose is sometimes referred to as skandasana.

Philosophy + Origin

Side lunge pose can be a wonderful way to begin to understand the concept of a “moving prayer,” especially when you allow the body to flow freely from one side to the other. While malas (prayer beads) are used in many spiritual practices as a way to help keep the mind engaged, repetitive physical movement can have the same effect. Whether you practice a flowing version of side lunge pose, or use the posture as part of a salutation, give your body and mind enough time to find rhythm and ease so that you can enjoy the benefits of a physical embodiment of prayer and meditation.

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ADJUSTMENTS/MODIFICATIONS:

  • Use a block underneath your seat to support your joints.
  • Option to add a bind with your arms around the bent knee and lower back.
  • For a more lunar or restorative version of the posture, allow your upper body to drape toward the ground with the arms relaxed.

STEP-BY-STEP:

  1. Begin standing with a wide stance, toes pointing toward the long side of your mat.
  2. Lengthen the spine and broaden across your collarbones. As you exhale, begin to bring your hands down to the mat, keeping the spine long.
  3. Bend your left knee and allow your hips to shift to the left. Press evenly through the sole of the left foot as you flex your right toes toward the ceiling. Engage your legs actively to safely deepen the stretch.
  4. Option to bring your hands off the floor, bringing them to your heart in anjali mudra (prayer gesture) or to any mudra of your choice.
  5. Hold the pose for several breaths before shifting your weight and flowing to the opposite side.

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PREPARATORY POSES:

SEQUENTIAL POSES:

COUNTER POSES:

  • Head to knee pose | Janu sirsasana
  • Cow face pose | Gomukhasana
  • Half lord of the fishes | Ardha matsyendrasana

BENEFITS:

  • Strengthens the lower body.
  • Stretches hamstrings, calves, and groins.
  • Can promote balance and stability.
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Hanumanasana: Front Splits Pose

Hanumanasana: Front Splits Pose

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

Hanumanasana (hah-new-mahn-AHS-ah-nah) honors the great leap made by Hanuman, the famous monkey god from the Ramayana, across the ocean from India to the mountains of Sri Lanka. Front splits pose demands flexibility, strength, and stability.

Philosophy + Origin

More than just an incredible leap, Hanuman is remembered, celebrated, and worshiped because of his great devotion and courage. To be devoted, one must be bold enough to stand firmly in their beliefs, selflessly serving others and putting others’ needs above their own.

Because of its physical demands, it’s easy to get caught up in “achieving” the outward appearance of the posture. As such, it’s important to keep your ego in check as you dedicate yourself to the posture. Above all, invite kindness and selflessness to flow freely from the posture. As you practice, ask yourself how you can embody Hanuman’s devotion both in your physical yoga practice and your everyday life.

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