Skandasana: Side Lunge Pose

ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â PREP POSESÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
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.
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:
- Begin standing with a wide stance, toes pointing toward the long side of your mat.
- Lengthen the spine and broaden across your collarbones. As you exhale, begin to bring your hands down to the mat, keeping the spine long.
- 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.
- 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.
- Hold the pose for several breaths before shifting your weight and flowing to the opposite side.
PREPARATORY POSES:
- Bound angle pose | Baddha konasana
- Wide-legged forward fold | Prasarita padottanasana
SEQUENTIAL POSES:
- Seated wide-legged forward fold | Upavistha konasana
- Garland pose | Malasana
- Half splits pose | Ardha hanumanasana
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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Bhujangasana: Cobra Pose

ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Bhujangasana (boo-jang-GAHS-anna) is a great way to strengthen the upper back and is often practiced as part of a transition back to downward-facing dog in vinyasa yoga. Practicing cobra pose regularly can improve your lung capacity, reduce stress, and stimulate many of the internal organs in your body.
Philosophy + Origin
Although often perceived as evil or dangerous, snakes also have a rich history of power and worship. In some yoga traditions, the energy of kundalini is represented by a serpent resting coiled at the base of the spine. By awakening this snake, we enliven our body’s energy and create a pathway towards enlightenment. This connection with enlightenment is also seen in many portrayals of the Buddha where he is shown with a cobra over his head.
ADJUSTMENTS/MODIFICATIONS:
- Option to swap cobra pose for sphinx pose by placing your forearms on the floor.
- Lengthen the back of the neck to avoid straining the neck and upper back.
- If you experience discomfort in the lower back, bend the elbows more.