Equestrian Pose

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.

Breathing

• 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).

Awareness

• The back, thigh muscles, knees, ankles and Achilles tendons.
• Balance.
• Synchronizing the movement with the breath.
• Swadhisthana chakra.

Contraindications

• Knee problems.
• Injured ankles.

Benefits

• Tones the abdominal organs.
• Stretches the lower back.
• Strengthens the hips, legs, ankles and feet.
• Induces balance in the nervous system.

Practice note

• Place a small cushion under the knees for support.