Ashwa Sanchalanasana or Equestrian Pose is one of the poses that constitute the sequence of Surya Namaskar. In the twelve-step Surya Namaskar, Equestrian Pose is the fourth and ninth step.
This article discusses the meaning, step-by-step procedure, and its benefits.
Ashwa Sanchalanasana Information
Ashwa Sanchalanasana Meaning
It is the combination of three Sanskrit words. Ashwa means a horse. Sanchalana means ‘to conduct’ or ‘to move’. Asana is a yoga pose. Hence, it means a yoga pose that resembles a moving horse. A moving horse always bends one knee ahead. Similarly, in this yoga pose, one knee is bent like a horse. Therefore it gets this name.
Ashwa Sanchalanasana Procedure
Precautions and Contraindications
Persons having health conditions like spinal issues and knee injuries should care or consult their doctor before attempting this posture. Moreover, pregnant ladies should not practice this yoga pose. Also, ladies undergoing periods avoid this pose.
The following postures prepare the practitioner for getting mastery of this posture.
Ashwa Sanchalanasana Steps
Stand with both feet together. Maintain at least a foot gap between them. Bend forward keeping the knees straight. Place the palms flat on the floor beside the feet.
Stretch the right leg back as far as possible. Simultaneously bend the left knee. Keep the position of the left foot unchanged.
Arch the back and tilt the head backward. Arms should be straight. The weight of the body should be on the palms, right knee, right toes, and left foot.
Fix the eyesight on the roof. Alternatively, close the eyes and fix the inner gaze in between the eyebrows. This is the final position. Breath normally. Keep the position as long as it is comfortable.
Repeat the process by stretching the left leg back. For Surya Namaskar, Step 5 is not necessary. However, the alteration of the legs may be done either during the next round or during the ninth position.
While practicing this as a stand-alone pose, the duration of the final position may be from thirty seconds to one minute. But while practicing as a part of a dynamic yoga sequence like Surya Namaskar, five to seconds duration in the final position is enough.
Follow Up Poses
The counterposes for Equestrian Pose are given below.
- Hand To Foot Pose
- Downward Facing Dog
Ashwa Sanchalanasana Variations
Normally the bent leg is between the arms. In one variation, the bent leg is placed outside the arms.
Ashwa Sanchalanasana Benefits
- It stretches the muscles of the abdomen. As a result, it helps in conditions like indigestion, infertility, and constipation.
- Also, it stretches the spine. Thus it improves the flexibility of the spine and prevents spine-related diseases. Moreover, it improves posture. When practiced during the growth period, it helps to increase height.
- Equestrian Pose tones up the muscles of the leg. Also, it improves the flexibility of the joints of the knees and hips.
- It is good for lumbago and sciatica pain.