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Ashwa Sanchalanasana

     In Sanskrit, Ashwa meaning "horse," Sanchalana meaning "movement" and Asana means "pose" or "seat." This Asana translates to Equestrian Pose. This pose is a good hip opener that massages the internal organs, improving there functioning while balancing the nervous system and elongating the psoas muscle.

     This Asana can be preformed to stimulate the sympathetic nervous system by raising the chin above neutral or the parasympathetic nervous system by lowering the chin below neutral.

Practice

  • Preform Adho Muka Svanasana or downward facing dog.

  • Inhale the right leg forward placing the foot on the mat.

  • The left knee and the top of the left foot are on the mat.

  • Exhale leaning forward, rolling the shoulder back and down while allowing the hips to sink into the mat.

  • Arch the lower back while looking up.

    • Ashwa Sanchalanasana
    Duration

  • Practice up to 10 rounds as a dynamic practice.

  • Hold for 30 seconds, over time building up to 2 minutes.



    • Note

  • In the final pose the palms of the hands should be flat on the floor initially.

  • Later on, more advanced practitioners may come up onto the fingertips.

  • While looking up, you can preform Shambhavi Mudra.

  • If needed, you can place a Yoga block on either side of the foot and bring the hands to the block.

  • If needed, you can place a folded blanket under the knees to relieve any discomfort.



    • Sequence

  • This Asana is practice before or after a Forward Folding Asana.



    • Awareness

  • While practicing bring your awareness to Ajna Chakra.


    • Precautions with Ashwa Sanchalasana

  • Do not practice if you have a knee or ankle injury.



    • Benefits of Ashwa Sanchalanasa

  • Massages and tones the abdominal organs and improves their functioning.

  • Elongates the muscles of the legs and hips.

  • Elongates the psoas muscle.

  • Induces balance in the nervous system.

  • Helps to alleviate constipation and relieves gas.

  • Helps to relieve lower back pain and sciatica issues.

  • Helps with infertility and menstrual discomfort.


    • This practice is also referred to as

  • Aekpaadprasarnaasana

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