Equestrian Pose - Ashva Sanchalanasana

Equestrian Pose - YanvaYoga


Equestrian Pose, or Ashwa Sanchalanasana (AH-shwah sahn-chahl-ah-NAH-sah-nah) is a balancing posture that teaches the practitioner how to align opposing forces to create stability. The name comes from Sanskrit, and translates literally as horse (ashva) stepping movement (sanchalana) seat (asana).
Equestrian Pose is one of many yoga asanas, or shapes, that yogis form during their practice. Yoga teachers often incorporate this beginner-level pose into sequences for children and teens and routines that focus on the following muscles: hips, knees, hamstrings, psoas, lower back.
Ashwa sanchalanasana is also the fourth and ninth posture in the sun salutation, or surya namaskar, a sequence of powerful yoga positions purported to have numerous physical, mental, and spiritual benefits.

Step-by-Step Instructions

Step 1
Stand in Tadasana with your feet hip distance apart and parallel to each other.
Step 2
Fold forward into Uttanasana. Come up onto your fingertips.
Step 3
Step your right leg back. Keep your feet hip-distance apart even as you step back into the lunge shape. Have your left knee over your left ankle so that your shin is straight up and down. Have your right foot back far enough so that the heel of your right foot is over the ball of your right foot.
Step 4
Bend your right knee and as you bring it down to the ground also stretch your knee back slightly.
Step 5
Place your hands on the ground on either side of your front foot. I recommend being on your fingertips as this gives you more length in your arms, which allows you to lift your torso more. This also builds strength in your fingers.
Step 6
Look forward and lengthen your neck.
Step 7
Lift your right knee off the ground and step forward. Change sides.
Step 8
Repeat the procedure with the opposite leg.

Benefits and Contraindications


Strengthens the spine

Increases the flexibility of the back

Leads to better functioning of the liver

Improves the digestion

Strengthens the knees and ankles

Massages and tones the kidneys

Stimulates abdominal organs of the body

Helps in developing poise and control, and awareness

Helpful for patients of Sciatica

Strengthens the chest muscles

Stretches your back muscles, quadriceps, legs, and hips

Helps those suffering from Constipation


practice this pose with awareness if you have lower back, quadriceps, groin, knees or hips injuries

Neck problems

Late pregnancy

Postnatal women who are still gaining strength in their pelvic and hips

Senior citizens should avoid or use blanket under their knees

Photo poses in different angles

Modifications and Props for Beginners

  • Knee padding: Placing a folded blanket or yoga mat under the back knee can provide extra cushioning and support for the knee joint.
  • Blocks or bolster: Placing blocks or a bolster under the hands can provide additional support and help bring the ground closer to you. This modification can be especially helpful for those with tight hamstrings or limited flexibility.
  • Elevated Lunge: Placing the front foot on an elevated surface like a yoga block, cushion or stairs can reduce the intensity of the stretch while still providing benefits for the pose.

Useful Tips

  • In order to improve balance in Ashwa Sanchalanasana, practice it facing the wall.
  • Press your front big toe against the wall while arching back in the final position.

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.