Ashwa Sanchalanasana, known as “equestrian pose”, is a low slit that falls into the category of balancing postures. The Sanskrit name Ashwa Sanchalanasana is derived from three words. Ashwa means Horse, Sanchalana means movement and Asana means Posture. This asana is practiced in the 4th and 9th positions of the Suryanamaskar series. Practicing this asana stimulates the abdominal organs. At the same time, Ashwa Sanchalanasana has several other advantages. Let’s start by knowing the steps to follow to practice Ashwa Sanchalanasana.
Steps to practice Ashwa Sanchalanasana (Equestrian Pose)
To obtain maximum benefits and avoid any risk of injury; It is very important to know the proper alignment of the body in the asana. Knowing the alignment of your body can be a challenge when holding the pose. Therefore, it is always recommended to practice in the presence of a competent yoga instructor. Here are the steps to follow to practice Ashwa Sanchalanasana properly.
Basic position: Vajrasana (Thunderbolt pose).
- From Vajrasana, get on your knees and keep your feet together.
- Bring the right leg forward so that it forms a 90-degree angle between the thigh and the calf. The right thigh should be parallel to the ground. The knee should be aligned with the ankle.
- Keep your arms on the side of the right leg. Fingers touch the ground to support the body to maintain balance in the posture.
- Rest the knee of the left leg on the floor. Look up.
- This is the final position. Hold this position as long as it is comfortable. Do not stretch the body.
- To relax the posture, lower your head and then take your right leg back to sit in Vajrasana.
- Follow the same steps with the other leg.
Variation 2:
In this variant, raise your arms above your head, in namaste gestures. This will intensify the stretching of the thigh. This variation should only be practiced after having practiced the first variation for about a week.
Precautions for Ashwa Sanchalanasana (Equestrian Pose)
The precautions to be taken by Ashwa Sanchalanasana are indicated below:
- Be careful with knee alignment in the front leg, it should be aligned with the ankle. Do not practice too much because it could tire the muscles.
- People with a neck problem should look directly instead of riding.
- People suffering from any knee or ankle problem should avoid practicing this asana.
Benefits of Ashwa Sanchalanasana (Equestrian Pose)
The health benefits of Ashwa Sanchalanasana can be gradually tested by regularly practicing:
- Stretches the spine thus increasing the flexibility of the back.
- Strengthens the knee and ankles, opens the groin and hips.
- Strengthens the chest muscles thus improves lung capacity.
- Tones and massages of the kidney, liver leading to their proper functioning.
Stay healthy, stay strong and get the best out of life.
