Gaze ahead, chin levelHands clasped behind the backStraight leg active, toes upKnee over the ankleSide Lunge with Hands Behind Back
Skandāsana (hands behind back)
Read what the gnome says
Side Lunge with hands behind the back! Stand wide, bend one knee and sink into a side lunge, clasping the hands behind. Chest lifted, heel down, other leg straight. Breathe, then switch. Strong squatting gnome.
Works on Inner thighs · Hamstrings · Glutes
How to do it
- Step the feet wide and shift the weight into one bent knee, the other leg straight.
- Clasp the hands behind the back and lift the chest.
- Sit the hips back and down, keep the heel down and hold; switch sides.
Common mistakes
- Don’t let the bent knee fall inward.
- Don’t lift the heel of the bent leg.
- Don’t round the spine.
Benefits
- Releases tight hips and outer thighs.
- Eases stiffness from sitting and walking.
- A calm, grounding shape to breathe in.
Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.
Not medical advice. Ease off if anything feels sharp or wrong.
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