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.



  • 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.

Practice note

  • Place a small cushion under the knees for support.