Ashwa Sanchalanasana
equestrian pose
Instructions
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 foot.
The left leg becomes stretched 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 practising on one side, again stand on both knees, return to vajrasana and relax.
Stand on both knees, take a big step forward with the left foot into the starting position and practise an equal number of rounds on this side.
Practise up to 10 rounds on each side.
Breathing
Breathe normally in vajrasana and while coming into the starting position.
Inhale deeply in the starting position.
Exhale while moving forward into the posture.
Hold the breath for a few seconds while feeling the balance.
Inhale while returning to the starting position.
Breathe normally returning to vajrasana.
Awareness
Physical – on the back, thigh muscles, knees, ankles and Achilles tendons; on the balance and synchronizing
the movement with the breath.
Spiritual – on swadhisthana chakra.
Precautions
Not for people with injured knees or ankles.
Benefits
This asana tones the abdominal organs and gives a good stretch to the lower back. It strengthens the hips, legs, ankles and feet, and induces balance in the nervous system.
Notes
This is the fourth asana practised in surya namaskara and chandra namaskara.