Yoga Poses

Ashwa Sanchalanasana {The Equestrian Pose} – Asana That Will Open Hips & Stretch Groins


Ashwa Sanchalanasana – अश्व संचालनासन

Ashwa Sanchalanasana is also known as Equestrian Pose. The Sanskrit name Ashwa Sanchalanasana is derived from three words. ‘Ashwa‘ meaning Horse, ‘Sanchalana‘ meaning movement and ‘Asana‘ meaning Posture. This Yoga asana is practiced at the 4th and 9th position in Surya Namaskar series and its position is 4th and 10th in the Chandra Namaskara series. This Yoga Pose massages, tones and stimulates different abdominal organs. This pose is also called Low Lunge Pose.

Ashwa Sanchalanasana Steps

  • Spread a Yoga mat and sit in Vajrasana on it.


  • Stand on the knees, keeping knees and feet slightly apart.
  • Keep the arms by the sides.
  • Bring the right leg in front, placing the right foot firmly on the floor in such a manner that thigh is parallel to the floor and the ankle is directly under the knee.
  • Keep the arms by the sides of the right leg on the floor.


  • This is the starting position.
  • First, inhale and while exhaling lunge forward in such a manner that the weight of the body is shifted on the right foot.
  • The left leg is stretched to the maximum, trunk comes forward and left knee touches the floor.
  • Fingers or palms touch the ground (depending on the flexibility of the body) supporting the body to maintain the balance in the posture.


  • In the final position, the right foot, both hands, left knee and toes of left leg support the body.
  • The back should be given a slight backward bending curve and head should be slightly tilted backward.
  • Hold the position as long as is comfortable.
  • Inhale and come back to starting position by rolling the body weight back smoothly, centering in starting position.
  • This is one round. Practice two to three times with forward and backward lunges on this side.
  • Return to Vajrasana.
  • Stand on knees.
  • Bring the left leg in front, placing the left foot firmly on the floor and again assuming the starting position as done with the right leg.
  • First, inhale and while exhaling lunge forward in such a manner that the weight of the body is shifted on the left foot.
  • The right leg is stretched to the maximum, trunk comes forward and right knee touches the floor.
  • Practice the two to three forward and backward bending lunges on this side as well.

Ashwa Sanchalanasna Contraindications

The people suffering from knee problems or injured ankles should avoid doing this asana.

Ashwa Sanchalanasana Benefits

  • Ashwa Sanchalanasana (Equestrian pose) massages and tone the abdominal organs.
  • It stretches the spine and the lower back.
  • It strengthens the legs, knees, and ankles and legs.
  • Ashwa Sanchalanasana or equestrian pose opens up groin and hips.
  • It also strengthens the muscles of the chest and increases lungs’ capacity.

Ashwa Sanchalanasana Sequence

In Suryanamaskara, the Ashwa Sanchalanasana is preceded by Padahastasana and followed by Parvatasana.

About the author

Mahendra Kumar Vyas

Mahendra Vyas, with parental home at Jodhpur and born to Late Shri Goverdhan Lal Vyas and Shrimati Sharda Vyas, did Civil Engineering from M.B.M.Engineering College, Jodhpur. Shifted to Mumbai after completing engineering and worked with Sanjay Narang's Mars Group and Aditya Birla Group. With an inclination to spirituality and service, joined the Yoga stream and became a part of Yoga Niketan, Goregaon (west) in 2002 and since then practicing and imparting Yoga knowledge at Yoga Niketan and different corporates.

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