How to do Ashwa Sanchalanasana

Ashwa Sanchalanasana, or Equestrian pose, is a very easy pose to peform. It is simply a balancing and stretching pose. In Sanskrit – Ashwa means Horse, Sanchalan means movement and Asana means pose. This is also a sequential pose of Surya Namaskar.  It stimulates abdominal organs of the body.

Ashwa Sanchalanasana

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The Steps to do Ashwa Sanchalanasana:

  1. Sit in Vajrasana.
  2. Bring the right leg in front and form a 90-degree angle between the thigh and the calf. The thigh must be parallel to the floor and knee should be aligned with the ankle.
  3. Keep both the arms on the ground and touch the ground by finger. Use grounded fingers to support the body to maintain the balance.
  4. Rest the knee of the left leg on the floor.
  5. Look upwards or look straight.
  6. Hold this position as long as it is comfortable.
  7. To release the pose first bring the head down and then take the right leg back to sit in Vajrasana.
  8. Follow the same steps with the other leg.


Make sure the alignment of the knee in line with the ankle and don’t push the knee forward.


Stretches spine therefore increasing the flexibility of the back.
Strengthens the knee and ankles.
Strengthens the muscles of the chest hence enhances lung capacity.
Massages kidney, liver leading to their well functioning.

Gautam Trehan

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