The Horse Pose

Ashwasanchalanasana  (Horse Pose/Low Lunge)

How To

1. In the Padahastasana place your fingers next to your toes so that they are in line with each other.
2. Lift your right leg off of the floor, take it back and place it on the floor.
3. Look forward.
4. Make sure that your left knee is in line with your left ankle.  The knee should NEVER go beyond the level of the ankle.
5. Look straight ahead.
6. Repeat on left side.

Variations

If your legs and thighs are a bit stiff, or if you have weak knees and ankles, then place your back knee on the floor.

Benefits

• Great to strengthen the legs.
• Relieves stress by opening up the groin region and the hips.
• Helps in stretching and strengthening the spine.
• Opens up the chest and enables deeper breathing.
• Provides a massage to the abdominal organs and stimulates digestion.
• Corrects curvature of the back.
• Alleviates symptoms of sciatica.

Contraindications

• Practice with caution if you have a knee injury.
• Be cautious if you’ve had a neck injury.  Don’t strain to look forward, look down instead.
• Practice with caution if pregnant.  If required place the back knee on the floor.
• Practice with caution if you have a back injury.
• Do not practice if you have stomach ulcers.
• Do not practice if you’ve just undergone abdominal surgery.