Ashwa Sanchalanasana (Equestrian Pose)


Ashwa Sanchalanasana, also known as Equestrian Pose, is a yoga posture that mimics the stance of a person riding a horse. It involves lunging forward with one leg while maintaining balance and stability.


  1. Start by sitting in Vajrasana (Thunderbolt Pose).
  2. Stand up on your knees, keeping them and your ankles slightly apart. Your arms should be by your sides.
  3. Begin with the right side. Take a big step forward with your right foot, placing it firmly on the floor so that your thigh is horizontal and your ankle is before or directly under your knee.
  4. Inhale deeply and center yourself.
  5. Exhale and smoothly lunge forward, shifting your body weight onto the right foot.
  6. As you lunge forward, fully stretch your left leg back while keeping your back straight.
  7. Depending on your flexibility, your fingertips or palms may touch the floor, or you can slightly bend forward to reach the floor.
  8. In the final posture, your right foot, both hands, left knee, and toes support your body. Your back is slightly arched, and your head faces forward.
  9. To release the posture, inhale and smoothly roll your body weight back, returning to the starting position. This completes one round.
  10. Continue with forward and backward lunges on this side.
  11. After practicing on one side, return to standing on both knees, then back to Vajrasana to relax.
  12. Stand on both knees, take a big step forward with the left foot to return to the starting position, and practice an equal number of rounds on this side.
  13. Practice up to 10 rounds on each side.


  • 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 your breath for a few seconds while feeling the balance.
  • Inhale while returning to the starting position.
  • Breathe normally while returning to Vajrasana.


  • Physical: Focus on the back, thigh muscles, knees, ankles, and Achilles tendons. Pay attention to balancing and synchronizing your movement with your breath.
  • Spiritual:

    Direct awareness to Swadhisthana Chakra.


  • Tones abdominal organs.
  • Provides a good stretch to the lower back.
  • Strengthens the hips, legs, ankles, and feet.
  • Induces balance in the nervous system.


  • Not suitable for individuals with injured knees or ankles.


  • Ashwa Sanchalanasana is the fourth pose in the Surya Namaskar (Sun Salutation) and Chandra Namaskar (Moon Salutation) sequences.

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