How to do Ashwa Sanchalanasana - The Equestrian Pose

Ashwa Sanchalanasana is a low lunge posture with the chest lifted while the palms remain grounded on either side of the front foot. The name comes from the Sanskrit words ashva, meaning “horse,” sanchalana, meaning “stepping movement” (like a march) and asana, meaning “seat." 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 the Sun Salutation or Surya Namaskara.

How to:
1. Start by kneeling on the mat, your upper body straight and erect.
2. Bring your right leg forward, folding at the knees, placing the foot on the ground such that your thigh is parallel to the ground.
3. Bend forward and place your palms on either side of your foot.
4. Make sure your leg is straight, while your thigh is slightly slanted.
5. Slowly, lift your upper body up, while locking your fingers around your knee.
6. Your spine must be stretched and lengthened.
7. Now, raise both your hands up from your sides and arch back.
8. Hold for a few deep breaths.
9. Slowly, lower your arms and upper body back down.
10. Tuck your toes, bring your right leg back and slowly lower yourself over your heels, and bend down completely, coming into the child's pose.
11. Finally, relax!

Why to:
1. It gives flexibility to the leg muscles during stretching.
2. It gives a sense of nervous balance.
3. Opens crotch and psoas muscles enhancing the adaptability of the hips.
4. Fortifies knees, lower legs, and waist.
5. Extends the back muscles and opens the mid-section.
6. Useful for heartburn, clogging and sciatica.
7. Increases willpower, courage and determination.
8. Tones the kidney and liver and fortifies stomach organs.

Caution:
Try not to rehearse this activity amid feminine cycle or propelled phases of pregnancy. Individuals with knee and lower leg harm ought to go slower while performing this asana. Those are suffering from neck problems, while performing this asana look down at the floor rather than straight ahead.

Best time:
It is best to practice yoga first thing in the morning. But in the event you cannot work out in the morning, it is alright to practice it in the evening. But, make sure your bowels are empty before you practice yoga. So, it is best to practice yoga before having your meals or at least 3-5 hours after having your meal.







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