# Side To Side Skandasana Yoga Pose - Canonical: https://fitwill.app/exercise/8498/side-to-side-skandasana-yoga-pose/ - Media ID: 8498 - Primary muscle: Hips - Body part: Yoga - Equipment: Body Weight - Video: https://fitwill.app/videos/8498/side-to-side-skandasana-yoga-pose.mp4 ## Description Side To Side Skandasana Yoga Pose is a deep lateral squat taken straight from traditional yoga practice. You set up in a wide straddle, bend one knee heavily while keeping the opposite leg long and straight with the toes pulled up, and sink your hips toward the bent-knee side. The hands reach forward to the floor for balance, and many practitioners add a rotation of the chest toward the bent knee with one arm sweeping up overhead, which turns the hold into a hip opener and a thoracic stretch at the same time. This pose is one of the most reliable ways to lengthen the inner thighs and groin. The extended leg places the adductors and hamstrings on a long stretch, while the bent leg works the hip, glute, and calf through a deep flexed position. Because the weight shifts fully over one side, you also train single-side balance and the small stabilizers around the hip and ankle that keep you from tipping backward. Skandasana is especially useful for people whose inner thighs feel chronically tight from running, cycling, or long hours sitting at a desk. It is a staple in vinyasa and hatha classes as a transition between standing poses, and it works well as a standalone mobility drill before squats, deadlifts, or any sport that demands lateral movement like tennis, soccer, or skiing. Setup matters here more than in most stretches. If your stance is too narrow, the extended leg never gets a real stretch; if it is too wide, you lose the ability to sink the bent knee and the pose collapses into a strain. Start with the feet roughly two leg-lengths apart or whatever width lets the bent heel stay flat on the floor while the extended foot stays vertical with the toes pointing at the ceiling. Your hands on the floor are support, not crutches to collapse through. To move well, shift your weight sideways slowly, let the bent knee track over its toes, and keep the extended leg actively engaged with the kneecap lifted rather than slack. The transition from side to side is the heart of the exercise: instead of standing fully upright between reps, hover the hips low and rock your weight across the midline to the other side, keeping the movement continuous and controlled. Take the stretch seriously but gently. The groin responds poorly to bouncing or forcing, so think of easing into the end range with each exhale and holding for several breaths per side. If the extended hamstring or knee complains, bend that knee slightly or shorten the stance. Stop short of any pinching in the hip crease or sharp pulling along the inner thigh, and let flexibility build over weeks rather than trying to win the pose in one session. ## Instructions 1. Stand with your feet roughly two leg-lengths apart, toes turned out slightly on each side, on a mat or a firm, non-slip floor. 2. Shift your weight over your right leg, bend the right knee deeply, and sit your hips back and down toward the right heel while keeping the left leg straight with the foot flexed, toes pointing up. 3. Keep the right heel flat on the floor and let the right knee track in the same direction as the right toes. 4. Reach both hands forward and place your fingertips on the floor inside or beside the right foot to support your balance and hold your chest long. 5. For the deeper variation, rotate your chest toward the right thigh and sweep your left arm up and back overhead, letting your gaze follow the raised hand. 6. Brace your core lightly and press through the bent heel so you feel a steady stretch along the left inner thigh and hamstring, not a strain at a joint. 7. Breathe slowly through your nose, sinking a little deeper into the stretch on each exhale, and hold for five to eight breaths. 8. To change sides, press firmly through the right heel, keep your hips low, and shift your weight across the middle toward the left leg without standing all the way up. 9. Sink into the left knee, straighten the right leg with a flexed foot, place your hands down beside the left foot, and repeat the hold on the second side. 10. Finish by walking both feet in and rising to standing, then gently shake out the legs before moving on. ## Tips & Tricks - The most common mistake is letting the bent heel lift off the floor, which dumps stress into the knee. Shorten your stance slightly so the heel can stay planted throughout. - Avoid letting the extended leg flop open or roll inward. Keep that foot vertical with the toes pulled toward your shin, which is what puts the stretch into the inner thigh and hamstring. - If your hands cannot reach the floor comfortably, rest them on a yoga block or the edge of a sturdy chair. Rounding your back to reach down defeats the purpose of the pose. - Do not bounce at the bottom of the side lunge. The groin stretches best under steady, low-load holds, so settle in and let each exhale buy you a little more range. - Keep some weight in your hands rather than hovering them. Tipping backward is the usual failure point, and light fingertip pressure on the floor corrects it instantly. - In the twisted variation, think about turning from the ribs rather than wrenching the shoulder. If the overhead arm pinches, lower it to a diagonal and build up over time. - If the straight-leg knee feels strained, place a small bend in it or elevate the extended heel slightly on a folded towel until flexibility improves. - Warm up first with a few gentle straddle forward folds or walking lunges. Going cold into a deep side squat is the fastest route to an unhappy groin. ## Frequently Asked Questions ### Which muscles does the Side To Side Skandasana Yoga Pose stretch? It primarily targets the inner thighs and groin, with a strong secondary stretch through the hamstring of the extended leg. The bent-knee side loads the glutes, hip, and calf in a deep flexed position. ### How wide should my stance be in Skandasana? Aim for roughly two leg-lengths, or the width that lets your bent heel stay flat while the straight leg keeps its foot flexed and vertical. Adjust the width so the stretch lives in the inner thigh, not the knee or hip joint. ### Can beginners do the Side To Side Skandasana Yoga Pose? Yes, with modifications. Shorten the stance, place hands on yoga blocks, and bend the extended knee slightly if needed. Depth matters far less than a stable heel and a comfortable, sustainable stretch. ### Why does my knee hurt on the bent leg side? Usually the knee has collapsed inward past the toes or the heel has lifted off the floor. Keep the knee tracking over the toes and press the heel down; if it still hurts, come up and reduce the depth. ### What can I use instead of putting my hands on the floor? Rest your hands on two yoga blocks, a sturdy chair seat, or a low bench. This keeps your chest lifted and prevents rounding through the lower back while you sink into the side squat. ### How long should I hold each side? Five to eight slow breaths per side is a good working range, roughly 30 to 60 seconds. For a dedicated flexibility session, repeat two to three rounds on each side. ### Should I stand all the way up between sides? Not necessarily. The flowing version of the pose keeps the hips low and rocks the weight sideways across the middle, which builds dynamic control. If your balance or groin is tight today, stand briefly between sides and re-set. ### Is the twisted variation with the arm overhead necessary? No, the hand-supported version is complete on its own. The overhead arm adds a thoracic rotation and chest opening, so treat it as an optional progression once the hips feel stable and comfortable. ### When is the best time to do this pose? It works well as part of a warm-up for lateral sports or lower-body lifting when kept brief and dynamic, and as a longer hold during a cool-down or evening flexibility routine when the muscles are already warm. ### Is it safe to do the Side To Side Skandasana Yoga Pose every day? For most people, yes, as long as the stretch stays comfortable and free of pinching or sharp pulling. If you feel groin soreness that lasts beyond the day of practice, back off the depth and give it a couple of days.