Ashwa Sanchalanasana (Equestrian Pose): Basics, Steps, Benefits & More

Ashwa Sanchalanasana, or the Equestrian Pose, is a dynamic posture that blends the benefits of stretching, balance, and core activation.

As part of the Surya Namaskar (Sun Salutation) sequence, it is positioned to both energize and prepare the body for further poses.

Ashwa Sanchalanasana Basics

Sanskrit Pronunciation	Ashwa Sanchalanasana ( AH-sh-wah sahn-chal-AHS-uh-nuh)
Meaning	Ashva (or ashwa) means horse. Sanchalana means stepping, riding or moving. Asana means seat or posture.
Pose Type	Forward Fold, Standing
Pose Level	Beginner-level pose
Style of yoga	Hatha Yoga
Other Names	Low Lunge / Horse Riding Pose / Equestrian Pose
Stretches	The hips on the back leg, spine, calf muscles on the front leg.
Strengthening	Core muscles, serratus anterior, muscles of the feet and ankles,
Duration	30 second to 3 minutes

Meaning

The name, drawn from Sanskrit, perfectly captures the essence of the pose: “Ashwa” means horse, “Sanchalan” refers to movement, and “Asana” means pose, together symbolizing the strength and grace of a horse in

Ashwa Sanchalanasana, positioned as the fourth and ninth pose in the Surya Namaskar sequence, plays a pivotal role in the flow of this dynamic yoga practice.

Ashwa Sanchalanasana within Surya Namaskar

Fourth Position: Coming right after the forward fold (Uttanasana) and transitioning from a standing position into a more dynamic movement, Ashwa Sanchalanasana introduces a deep lunge that opens up the hip flexors, engages the core, and starts to energize the body further.

Ninth Position: Repeated later in the sequence, it serves to maintain the energy flow, ensuring that the body is equally balanced and stretched on both sides. This repetition also aids in grounding and centering the practitioner before concluding the Surya Namaskar sequence.

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

Practice Guide For Ashwa Sanchalanasana

The Practice Guide to Perform Ashwa Sanchalanasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this asana.

Preparatory Poses

• Hand To Foot Pose
• Downward Facing Dog Pose
• Standing Forward Bend
• Pascimottanasana

Steps to do Ashwa Sanchalanasana

1. Inhale and Step the Right Foot Back:
   • While inhaling deeply, step your right foot as far back as you comfortably can. Aim for a long stance that allows you to maintain balance and stability.
2. Bend Your Left Knee:
   • Ensure your left knee is directly over your left ankle. This alignment protects the knee joint by preventing any undue stress.
3. Rise onto Your Fingertips:
   • Instead of flattening your hands on the ground, come up onto your fingertips. This action helps to lengthen your spine and opens your chest, encouraging a deeper breath.
4. Lengthen the Spine:
   • As you ground through your feet, especially through the front heel and the back foot’s ball, engage your legs and core to support the lengthening of your spine. Imagine pulling your chest forward and up, creating space between each vertebra.
5. Maintain the Pose and Breathe:
   • Hold the pose for several breaths (about 15-30 seconds for beginners), focusing on a smooth and steady breathing pattern. With each inhalation, feel the length in your spine increasing, and with each exhalation, deepen into the lunge slightly, but without straining.
6. To Release the Pose:
   • To exit the pose, place your hands on the mat and step back into Adho Mukha Svanasana (Downward-Facing Dog Pose) as you exhale. Take a moment to breathe and prepare to repeat Ashwa Sanchalanasana with the left foot forward.
7. Repeat on the Other Side:
   • From Downward-Facing Dog, step your left foot forward between your hands on an inhale, and follow the same steps to ensure both sides of the body are worked evenly.

Benefits

• Strengthens the quadriceps and gluteal muscles.
• Stretches the hip flexors, groin, and hamstrings.
• Improves balance, concentration, and core awareness.
• Stimulates abdominal organs, aiding in digestion and relieving mild digestive issues.

Precautions

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

• Make sure that the alignment of the knee of the front leg is in line with the ankle.
• Those suffering from neck problems should rather look straight instead of looking in the upward direction
• Those suffering from any type of ankle or knee problem shouldn’t practice this asana.

Conclusion

Ashwa Sanchalanasana is a dynamic pose that prepares the body for more intense stretches and strengthens the foundation for a solid yoga practice. Regularly incorporating this asana into your routine can enhance your flexibility, strength, and mental clarity.