Ashwa Sanchalanasana

Ashwa Sanchalanasana Also known as Equestrian pose, it is a low lunge and also falls into the balancing postures category. Its name is essentially derived from three Sanskrit words where Ashwa means Horse, Sanchalan means movement and Asana means pose. This asana is often practiced in the 4th as well as the 8th position of the series of Suryanamaskar. Practicing this particular asana helps in stimulating abdominal organs of the body.

To achieve the best benefits out of this asana, as well as, avoid any injury, one needs to know the correct alignment of the body in this particular asana. When it comes to knowing the right alignment of the body, it can be a bit challenging. It is recommended to do this asana with the help of a yoga instructor.

You can also read:- Garudasana | Matsyasana | Bakasana | Trikonasana | Tadasana | Savasana | Padmasana | Sukhasana | Gomukhasana | Bitilasana | Vajrasana | BhujangasanaVirabhadrasana

How to Do Ashwa Sanchalanasana

1. First, you need to do Vajrasana pose. From that pose, you need to stand on the knees along with the feet together.

2. Now bring in front the right leg in such a way that it creates a 90-degree angle between the calf and the thigh. The right thigh needs to be in parallel to the floor. Also, the knee needs to be aligned with your ankle.

3. Now keep the arms on the side of the right leg. Keep the fingers touching the ground which supports the body in order to maintain the balance.

4. Rest your left leg’s knee on the floor while looking upward.

5. It is the final position. Now hold this pose as long as you are comfortable. Never strain your body.

6. To release this pose, bring down your down and then bring the right leg back in order to sit in Vajrasana

7. Now follow these same steps with the left leg.

3 Health Benefits of Ashwa Sanchalanasana

1. It stretches the spine and hence increases the flexibility of the back.

2. It strengthens the chest muscles and hence helps in enhancing the capacity of the lungs.

3. It tones as well as massages liver and kidney which improves their functioning.


There are certain precautions that are required to be taken while doing this asana

1. Make sure that the alignment of the knee of the front leg is in line with the ankle.

2. Those suffering from neck problems should rather look straight instead of looking in the upward direction

3. Those suffering from any type of ankle or knee problem shouldn’t practice this asana.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional