Standing
Half Squat Pose
Skandasana
A lateral squat with one leg bent in a deep squat while the other extends straight to the side, both feet flat on the floor. The torso leans slightly forward, hands can rest on the floor or in prayer at the chest.
- ·Opens hips and groin
- ·Stretches inner legs and hips
- ·Improves ankle flexibility
- ·Deep hip opening
- ·Stretches the lateral body
Instructions
- 1Stand with your feet slightly wider than hip-width apart and turn both toes out at a comfortable angle, around 30-45 degrees.
- 2Bend your right knee deeply and shift your hips to the right, lowering into a lateral squat while keeping the left leg straight.
- 3Press the left foot fully into the mat so the entire sole stays grounded, including the inner heel.
- 4Bring your hands together at the heart in prayer position and use your right elbow to gently press the right knee open.
- 5Lengthen through the top of your head, keeping the spine tall and the chest lifted rather than collapsing forward.
- 6Hold for 5-8 breaths, then push through the right foot to rise and repeat on the left side.
Contraindications & precautions
- ⚠Knee ligament injury or instability — the deep lateral bend places high shear forces on the inner knee ligaments of the bent leg.
- ⚠Groin strain or adductor injury — the wide stance with a lateral shift strongly stretches the inner thigh and can reinjure a healing adductor.
- ⚠Ankle hypermobility or recent ankle sprain — maintaining a grounded foot on the straight leg requires stable ankle control that may be compromised.
