Standing Side Lunge (Skandasana)

A Prenatal Yoga Pose to Strengthen and Stretch the Pelvic Floor

Watch how it’s done below!

The Standing Side Lunge, also known as Skandasana, offers a deep stretch to the adductors (inner thighs) and benefits the pelvic floor—a key area for both pregnancy and postpartum recovery.

Benefits of Standing Side Lunge (Skandasana)

The Standing Side Lunge is an essential pose for prenatal yoga, offering numerous benefits, especially for the pelvic region:

Opens and Stretches the Adductors: This pose targets the inner thighs, stretching and strengthening the adductors, which directly impact the flexibility and health of the pelvic floor.
Pelvic Floor Support: A healthy pelvic floor is crucial during pregnancy to support the growing baby, and this pose gently helps prepare the body for childbirth.
Improves Flexibility: Skandasana helps improve flexibility in the legs and hips, which is beneficial as your body changes throughout pregnancy.

Alignment Tips for Skandasana

Practicing Standing Side Lunge with proper alignment is key to getting the most out of this pose while protecting your body, especially during pregnancy. Follow these alignment tips for a safe and effective stretch:

Wide Stance: Begin by bringing your feet into a wide stance, creating a stable foundation.
Bend One Leg, Extend the Other: As you bend one leg, extend the opposite leg out. This action provides the inner thigh stretch that benefits the pelvic floor.
Foot Flexion for Added Stretch: For a deeper inner thigh stretch, flex the foot of your extended leg. However, avoid this if you’re experiencing any pubic pain or discomfort.
Use Yoga Blocks for Support: Place your hands on blocks under your shoulders to offer extra support and balance during the pose.
Elongate the Spine: Focus on keeping your spine long and resist the urge to round your back. This will help you maintain proper posture and prevent strain.

Modifications for Skandasana

It’s important to modify Skandasana to meet the needs of your body during pregnancy or postpartum recovery. We recommend these modifications for a safe and supportive practice:

Use Blocks: Unlike nonpregnant practitioners, it is advisable for pregnant or postpartum individuals to use blocks under the shoulders to maintain proper alignment and balance.
Avoid Going Deep: You don’t need to go as deep into the pose, especially if you are experiencing pubic pain or discomfort. A gentle bend and stretch will still provide the benefits without strain.
Flex Foot Cautiously: If you have symphysis pubis dysfunction (SPD) or pubic pain, avoid flexing the foot of your extended leg and keep the stretch moderate.
Severe SPD Modifications: Those with severe SPD should modify this pose further by reducing the depth of the lunge and using additional support, such as a chair or wall, for stability.

Category of Pose

- Type: Standing Pose
- Focus Areas: Adductor stretch, pelvic floor support, standing pose
The Standing Side Lunge (Skandasana) is a gentle yet effective way to open the hips, stretch the inner thighs, and support the pelvic floor throughout pregnancy. At Prenatal Yoga Center, our expert instructors will guide you through this pose with modifications to ensure a safe and beneficial practice tailored to your body’s needs.

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