skahn-DAHS-ah-nah
A deep lateral lunge that opens the hips and stretches the hamstrings and inner thighs. It builds strength in the legs and core while improving balance and flexibility.
From a wide stance, bend one knee deeply and lower your hips.
Keep the other leg straight with the toes pointing up.
Keep your chest lifted and your hands on the floor or in front of your heart.
Ground the heel of your bent leg if possible.
Keep the straight leg active by pulling the toes back toward you.
Ensure the knee of the bent leg points in the same direction as your toes.
Keep your spine long and avoid rounding your back.
Engage your core to help stay upright.
Stretches the hamstrings and inner thighs (adductors).
Strengthens the quadriceps and glutes.
Improves hip mobility and balance.
Promotes a sense of grounding and stability.
Encourages focus and patient movement.
Place your hands on a block in front of you if you find it hard to keep your balance or if your heel lifts off the floor.
Stand behind the student and place hands on their shoulders to help them stay upright and balanced.
Make sure the bent knee is comfortable and not twisting.
Sit low on one side.
Lower your hips slowly and stay strong in your legs, keeping your chest open and high.