Ashwa Sanchalanasana: Equestrian Pose Benefits and Tips

In yoga practice, the equestrian pose, or ashwa sanchalanasana, is a balancing posture that teaches the practitioner how to align opposing forces to create stability. The name comes from Sanskrit, and translates literally as horse (ashva) stepping movement (sanchalana) seat (asana). Western practitioners may also refer to it as the low lunge or horse-riding pose.

The equestrian pose is one of many yoga asanas, or shapes, that yogis form during their practice. Yoga teachers often incorporate this beginner-level pose into sequences for children and teens and routines that focus on the following muscles:

• Hips
• Knees
• Hamstrings
• Psoas
• Lower back

Ashwa sanchalanasana is also the fourth and ninth posture in the sun salutation, or surya namaskar, a sequence of powerful yoga positions purported to have numerous physical, mental, and spiritual benefits. Practitioners also consider the equestrian pose a preparatory skill for those who wish to progress to more advanced asanas, such as anjaneyasana or ashta chandrasana.

You can achieve the equestrian pose by following eight simple steps:

1. 1. Begin in vajrasana. Start from the thunderbolt pose, or vajrasana, in which you sit on your feet with your calves tucked beneath your thighs.
2. 2. Rise up. Rise onto your knees, keeping your knees and ankles slightly apart. Keep your arms at your sides.
3. 3. Step forward. Take a big step forward with your right foot and place it firmly on the floor, leaving your left knee on the mat. Keep your right thigh parallel to the mat and your right ankle aligned with your right knee.
4. 4. Breathe. Inhale deeply to center yourself, and exhale.
5. 5. Lift. Looking forward, lift your torso, transferring your weight to your right leg and stretching your left leg back fully. Your trunk should come forward while your back remains straight.
6. 6. Avoid straining. If you feel yourself beginning to strain, bend forward so that your fingertips or palms touch the floor for additional support.
7. 7. Stretch deep. Face forward with your back slightly arched. Support your body with your right foot, left knee and toes, and both hands. Keep your hips relaxed. By letting go, you’ll allow gravity to take over and get a deeper stretch.
8. 8. Release and repeat. To release the equestrian pose, inhale and shift your body weight until you’re back in the thunderbolt pose. Relax, taking deep breaths. When you’re ready, step forward with your left foot and go through the steps again. Execute the pose up to ten times on each side.

Whether you’re trying ashwa sanchalanasana for the first time or pushing into a more challenging practice, there are a few ways to modify and refine the low lunge.

• Enter from different positions. You may also enter ashwa sanchalanasana from tadasana, the mountain pose, or adho mukha svanasana, which Western practitioners commonly call the downward-facing dog position. Beginners may find it challenging to shift into the equestrian pose from these two positions. However, with regular practice, you will be able to make the transition more easily.
• Focus on the ajna chakra. When performing the equestrian pose, you should maintain a focus on the third eye, or ajna chakra. Located between the eyebrows, the third eye is the center of consciousness, perception, and intuition. By focusing on the ajna chakra, you can enhance your concentration and establish a deeper connection with the world.
• Use a mantra. While performing ashwa sanchalanasana, some practitioners also chant a mantra, such as “om bhanave namah” or “om hraum,” silently or out loud.

Studies show that low lunges are more effective than squats in engaging the major muscle groups of the lower body, and that the instability inherent in the position may activate and strengthen underutilized muscles, giving you a more thorough workout. Consequently, yoga practitioners attribute numerous physical benefits to this yoga pose, including:

• Stretching the lower back, hip, and calf muscles
• Opening the hip flexors and strengthening the hip extensors
• Relaxing back muscles
• Easing sciatica pain
• Engaging deep core muscles
• Improving balance and creating stability
• Getting your body ready to do deep backbends
• Building lower-body strength, particularly in the legs, ankles, feet, knees, and hips
• Strengthening the quadriceps, hamstring, gluteus maximus, and psoas muscles
• Improving lung capacity

Many practitioners also believe that ashwa sanchalanasana stimulates the anahata, manipura, and svadisthana chakras, helping individuals develop confidence, determination, poise, and willpower. The pose may also benefit the abdominal organs and reduce indigestion.

The equestrian pose works as an effective warm-up stretch for runners and other athletes. It may also help release anxiety and stress, making you feel more energized overall.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

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