Ashwa Sanchalanasana – The Equestrian Pose

Ashwa Sanchalanasana or the Equestrian pose is part of the Sun Salutation series of asanas. It appears as the 4th pose and the 9th pose in the Sun Salutation or Surya Namaskara.

This pose is fairly easy to do and gives flexibility to the legs.

Ashwa Sanchalanasana_Equestrian_Ppose_Yoga_Asana

How to do Ashwa Sanchalanasana (Equestrian Pose)?

  1. Ashwa Sanchalanasana is done immediately after the Padahastasana pose in Surya Namaskara. So Padahastasana is the starting pose for Ashwa Sanchalanasana.
  2. From this position, take the left leg as far back as possible. In the process, bend the right knee without changing its position. Inhale while stretching the left leg backwards.
  3. Keep the hands straight with fingers touching the floor. Arch the back and tilt the head slightly backward. Look straight ahead.
  4. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be chanted while performing this asana. Ashwa Sanchalanasana is done as the 4th pose and the 9th pose. The mantra to be chanted is given below:During 9th pose chant “Om Adityaya Namaha”. It means salutation to the son of Aditi.
  5. During 4th pose chant “Om Bhanave Namaha”. It means salutations to the one who shines.


Benefits of Ashwa Sanchalanasana (Equestrian Pose)

  1. It tones the abdominal organs.
  2. It gives flexibility to the leg muscles during stretching.
  3. It gives a sense of nervous balance.


Contraindications for Ashwa Sanchalanasana

  1. Avoid this pose if you have any knee injury.