AshwaSanchalanasana For Lower Body:
The Ashwa Sanchalanasana / Horse Posture is a wonderful support to people who play sports, cycle, walk and jog regularly. Ashwa Sanchalanasana is derived from three words. The Ashwa meaning Horse, Sanchalana meaning movement. Ashwa Sanchalanasana provides a range of physical benefits and is also considered a balancing posture because the spine lengthens. Check out more yoga asanas with detailed steps.
I feel that the practice of yoga works not only to heal and strengthen the body but also to open the mind to imbibing qualities that we admire in Nature. Like the tree’s steadfast strength, the nimble agility of the birds, the awe-inspiring energy of the lion, and so on.
The horse is, of course, known for the fluid strength of its legs and its ability to turn, jump, duck and dodge at a moment’s notice. Incorporate the Ashwa Sanchalanasana posture into your pre and post-workout / game routine. The posture trains the muscle structures of your lower body to become stronger and agile.
Ashwa Sanchalanasana (Equestrian/Horse Posture):
Ashwa Sanchalanasana or the equestrian pose is an amazing pose to stretch and tone the hips, legs, quadriceps, and groin. The asana also opens the chest and stretches the muscles of the back.
Ashwa Sanchalanasana or the Equestrian pose is part of the Sun Salutation series of asanas. It appears as the 4th pose and the 9th pose in Surya Namaskara. Check out how to do Surya namaskar.
Ashwa Sanchalanasana Steps:
- Stand at the front of a yoga mat with your feet hip-width apart.
- Bend forward from your hips and place your hands on either side of your feet.
- Your knees can bend slightly. Bend the left knee and take your right leg backwards as much as possible. Balance the right leg on the front of your foot (the ball of the foot), keep your knee straight and push your heel backward to a limit that you can manage.
- Gently push your groin towards the floor without bending the right knee. Breathe normally throughout. Now, bring your focus to your torso, open your chest, lengthen your spine and lift your chin up towards the ceiling.
- Hold this posture for eight deep breaths, release the posture and repeat the same for the other leg. Take a break between each side if needed.
Ashwa Sanchalanasana Benefits:
- The pose massages the abdominal organs and improves their functioning, strengthens the leg muscles, and induces balance in the nervous system.
- Lengthens the spine and strengthens the muscles of the chest, opening the heart and increasing lung capacity.
- Tones the kidney and liver.
- Increases willpower, courage, and determination.
- Relieves constipation
- Helps Infertility
- Alleviates menstrual discomfort.
People with knee injuries, neck problems should take extra care or completely avoid doing this asana based on the severity.
Also pregnant women should be careful while you stretch out the leg back.
What is the mantra of ashwa Sanchalanasana?
The corresponding mantras for ashwa sanchalanasana are “Aum Bhanave namah,” meaning “Salutations to Bhaanu, the shining one,” or the shorter bija mantra, “Om Hraym.” This posture is thought to stimulate the anahata, manipura and svadisthana chakras.