Equestrian Pose
Section: Vadrasana
Ashwa Sanchalanasana
- Sit in Thunderbolt pose (Vajrasana).
- Stand up on the knees and separate the knees slightly apart so that they are in line with the hips.
- Place the arms beside the body.
- Take a big step forward with the right leg and plant the right foot firmly on the floor.
- Have the thigh is horizontal and the ankle in front of the knee.
- Lunge forward and transfer the weight onto the right foot.
- Ensure the right knee is in line with the ankle.
- Bend forward and lower fingertips to the floor.
- Gently arch the back, raise the head slightly and hold the position.
- To release, shift the body weight to centre between the right foot and left knee.
- Continue the forward and backward lunge on this side up to 10 times.
- Once complete, stand on both knees then return to Thunderbolt pose (Vajrasana).
- Practice the same amount of rounds to the other.
- Breathe naturally in Thunderbolt pose (Vajrasana).
- Inhale while stepping forward.
- Exhale to lunge.
- Breathe naturally or retain the breath in the final position.
- Inhale shift the weight back.
- Exhale to stand on the knees.
- Breathe naturally in Thunderbolt pose (Vajrasana).
- The back, thigh muscles, knees, ankles and Achilles tendons.
- Balance.
- Synchronizing the movement with the breath.
- Swadhisthana chakra.
- Knee problems.
- Injured ankles.
- Tones the abdominal organs.
- Stretches the lower back.
- Strengthens the hips, legs, ankles and feet.
- Induces balance in the nervous system.
- Place a small cushion under the knees for support.
