Ashwa Sanchalanasana: Steps, Benefits & Precautions

Ashwa Sanchalanasana, also popularly known as The Equestrian pose is the yoga pose of a sequence of Surya Namaskar(Sun Salutation). It is the 4th and 9th yoga pose out of a total of 12 yoga poses.

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Ashwa Sanchalanasana name comes from 3 different Sanskrit words: Ashwa means Horse, Sanchalana meaning Movement, and Asana which means Pose.

As a part of Surya Namaskar, you need to chant a mantra while practicing it. While doing it as the 4th pose, chant “Om BhanaveNamah” which means Salutation to the one that shines.

While practicing it as the 9th pose, chant the mantra “Om AdityayaNamah” which means Salutation to the son of Aditi.

This yoga pose might look hard but it is actually ready to do. Ashwa Sanchalanasana is known to increase the confidence, willpower, and determination of the people. It benefits your lower back muscles, hamstrings, knees, and psoas.

It also prepares you to perform a deeper backbend called Anjaneyasana (Crescent Low Lunge).

Benefits of Ashwa Sanchalanasana

It is known to have so many health benefits. So the benefits of Ashwa Sanchalanasana are:

  • Strengthens your spine
  • Increases the flexibility of your back
  • Leads to better functioning of the liver
  • Improves your digestion
  • Strengthens your knees and ankles
  • Massages and tones your kidneys
  • Stimulates abdominal organs of the body
  • Helps in developing poise and control, and awareness
  • Helpful for patients of Sciatica
  • It also strengthens the muscles of your chest
  • Stretches your back muscles, quadriceps, legs, and hips
  • Helps those suffering from Constipation

Also Read: Prayer pose benefits, steps, and precautions

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Steps of Ashwa Sanchalanasana

To practice Ashwa Sanchalanasana perfectly and efficiently, do it by following the below-mentioned steps.

  1. Stand straight on your knees, and keep your arms by your sides, touching the floor.
  2. Now bring your right leg forward as such to make a 90° angle between your thigh and the calf.
  3. Keep your right thigh parallel to the floor and your knee in alignment to your ankle.
  4. Now take your left leg as far back as possible while taking the support of your hands.
  5. Try not to keep your left knee on the ground. You can do it if you’re a beginner or it hurts too much.
  6. Hold this pose for 10-15 seconds.

Beginner’s Tip for Ashwa Sanchalanasana

If you’re a beginner in yoga, use following tips for practicing Ashwa Sanchalanasana.

  • Place the knee of the stretched leg on the ground
  • You can place your palm instead of just fingers for full support

Also Read: Pranayama benefits, types, and precautions

Precautions to take while doing Ashwa Sanchalanasana

Take these precautions before and while doing Ashwa Sanchalanasana

  • If you’ve knee or neck injury, don’t practice Ashwa Sanchalanasana
  • Practice it on empty stomach only
  • Keep the alignment of your knee in the line with your ankle, or else you might hurt yourself
  • If you’ve neck problem or pain in the neck, then look straight instead of looking upwards
  • Avoid practicing AshwaSanchalasana if you’ve any ankle injury

So guys, this is all you needed to know about Ashwa Sanchalanasana. I hope this blog was helpful & informational to you.

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Author: Manisha Yadav

Hey all, my name is Manisha Yadav. I am a content writer at I love to read, write, travel and click pictures. I write yoga and lifestyle blogs.

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