Side Lunge Pose

skandasana stephschwartz

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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Tadasana: Mountain Pose

tadasana stephschwartz

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

While the tadasana (tah-DAHS-anna), or mountain pose, appears to be one of the most basic yoga poses, it is far more profound than it seems. Learning how to truly stand in mountain pose, with awareness from the top of the head to the bottom of the feet, brings benefits in practicing nearly every other yoga pose — especially standing poses. Understanding the ins and outs of tadasana gives the knowledge needed to move confidently and safely into your practice for years to come. Regularly practicing mountain pose is also great for improving posture.

Philosophy + Origin

Mountain pose can look like a “non-pose” to some, but there is much to discover. In an age where we move quickly from one thing to the next, learning how to be strong, steady, and unwavering like a mountain is beneficial for our mental, physical, and spiritual health. As you stand in mountain pose, notice the subtleties of the posture. What can be discovered by being still? The more you practice tadasana, the more you’ll experience its meditative qualities, each breath inviting another step up the proverbial mountain until you quietly take in the incredible vista from the top.

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