Ashwa Sanchalanasana/ Equestrian Pose

Sanskrit Name: अश्व संचलनासन (Ashwa Sanchalanasana)

English Name: Equestrian Pose

Pronunciation: AHSH-wah SAHN-chuh-lah-NAH-sah-nah

Steps to Perform Ashwa Sanchalanasana

1. Starting Position: Begin in Adho Mukha Svanasana (Downward-Facing Dog Pose).
2. Step Forward: Inhale and bring your right foot forward between your hands, aligning your knee directly above your ankle.
3. Extend the Back Leg: Stretch your left leg back, keeping the knee lifted and the heel pressing backward.
4. Open the Chest: Lower your hips gently toward the floor, lift your chest, and look forward or slightly upward.
5. Hand Placement: Keep your fingertips or palms on the floor beside your front foot for balance.
6. Hold the Pose: Stay in the position for 5–8 breaths, maintaining steady breathing.
7. Switch Sides: Exhale and step back to Downward Dog, then repeat with the opposite leg.

Benefits

• Strengthens Legs and Core: Engages thighs, glutes, and abdominal muscles.
• Improves Flexibility: Deeply stretches hip flexors, groin, and psoas muscles.
• Enhances Balance and Focus: Improves coordination and body awareness.
• Opens the Chest: Expands lung capacity and improves breathing.
• Stimulates Abdominal Organs: Aids in digestion and circulation.
• Boosts Energy: Invigorates the body and prepares it for dynamic sequences like Surya Namaskar.

Things to Keep in Mind

• Keep the front knee directly above the ankle to avoid knee strain.
• Avoid collapsing the lower back—lengthen through the spine.
• Maintain even weight on both feet and avoid locking the back knee.
• Engage the core to support balance and protect the spine.
• Keep breathing slow and steady throughout the pose.

Variations and Modifications

• Beginner Support: Lower the back knee to the mat for stability.
• Chest Expansion: Interlace fingers behind the back and open the chest upward.
• Dynamic Version: Move gently forward and backward with each breath to warm the hips.
• Advanced Variation (Anjaneyasana): Lift both arms overhead, palms together, and deepen the stretch.
• Props: Use yoga blocks under the hands if reaching the floor is difficult.

Contraindications

• Avoid if you have recent knee, hip, or lower back injuries.
• People with balance issues should practice near a wall or use props.
• Avoid overextending the neck when looking upward.

Preparatory and Follow-Up Poses

Preparatory Poses: Adho Mukha Svanasana, Anjaneyasana, Uttanasana
Follow-Up Poses: Parvatasana, Virabhadrasana I (Warrior I), Paschimottanasana

Energetic and Symbolic Aspects

• Chakra Activation: Stimulates the Manipura Chakra (Solar Plexus) — the center of willpower, confidence, and determination.
• Symbolism: Represents readiness and forward movement, embodying courage and balance like a warrior preparing for the next step.
• Encourages grounding through the legs and openness through the heart, balancing stability and expansion.