30 Jun 2021 HYN Himalayan Yoga Academy
Ashwa Sanchalanasana or the equestrian pose is a best pose to stretch and tone the hips, legs, quadriceps, and groin. The asana also opens the chest and stretches the muscles of the rear. It is a superb pose to beat indigestion, constipation. Here is a few more yoga for digestion. Even sciatica (lower back) pain (yoga for sciatica) can become better with this horse posture. Ashwa Sanchalanasana or the Equestrian pose is a component of the Sun Salutation series of asanas. It appears because the 4th pose and therefore the 9th pose in Surya Namaskara.
Steps of Ashwa Sanchalanasana ( Equestrian Pose )
- Sit in vajrasana
- Stand up on the knees with the knees and ankles slightly apart and the arms by the sides.
- Starting with the right side ,take a big step forward ,placing the right foot firmly on the floor so that the thigh is horizontal and the ankle is before or directly under the knee.
- This is the starting position .Centre yourself and inhale deeply .
- Exhale and lunge forward smoothly ,transferring the body weight on to the right leg.
- The left leg becomes strectched back fully as the trunk comes forward ,with the back straight .
- Do not strain. Depending on flexibility , the fingertips or palms may touch the floor ,or bend forward slightly so that the fingertips reach the floor.
- In the final posture ,the right foot , both hands ,left knee and toes support the body. The back is slightly arched and the head faces forward.
- To release the posture ,inhale and roll the body weight back smoothly ,centering in the starting position.
- This is one round .Continue with the forward and backward lunges on this side.
- After practicing on one side ,again stand on both knees ,return to vajrasana and relax.
- Stand on both kness ,take a big step forward with the left foot into the starting position and practice an equal number of rounds on this side.
- Practice upto 10 rounds on each
Benefits of Ashwa Sanchalanasana ( Equestrian Pose )
- This asana tones the abdominal organs and gives the good stretch to the lower back.
- It strengthens the hips ,legs ,ankles and feet ,and induces balance in the nervous system.
Precautions:
People having knee injuries, neck problems should take extra care or completely avoid doing this asana based on the severity