Ashwa Sanchalanasana - Technique, Benefits, and Contraindications

Introduction

Yoga began as a spiritual discipline thousands of years ago. It is a technique that unites the body, breathing, and mind. It improves general health by utilizing physical positions, breathing techniques, and meditation. The equestrian posture, also known as Ashwa Sanchalanasana, is one of the asanas in the Sun Salutation sequence. It is the fourth and ninth posture in the Sun Salutation or Surya Namaskara. Ashwa sanchalanasana has a variety of physical benefits. It is also regarded as a balancing pose, as the spine extends upwards when the hands are grounded. Such competing actions teach the practitioner to balance opposing forces to achieve stability.

What Is the Meaning of Ashwa Sanchalanasana?

In Sanskrit, Ashwa means horse, and Sanchalan means motion or stepping. Yoga asana means pose. Equestrian or riding pose is the English term for this pose. Low Lunge Pose is another name for it. As a result, it refers to a yoga posture that looks similar to a moving horse. A moving horse usually bends one knee forward.

Similarly, one leg is bent like a horse's in this yoga pose. As a result, it is given this name. The equestrian posture is one of several yoga asanas or shapes that practitioners construct during their practice.

What Are the Preparatory Poses for Ashwa Sanchalanasana?

The following are the preparatory poses for Ashwa sanchalanasana.

• Hand-to-Foot Pose (Pada Hastasana) - Pada Hastasana is a forward bend while standing. A variation of this yoga pose is Uttanasana. The spine, the backs of the legs, and the hip flexors are the main muscles stretched in this position.

• Downward Facing Dog Pose (Adho Mukha Svanasana) - It is the most well-known yoga pose. It is a transitional pose and can be used as a resting position. Downward Dog constitutes one of the positions in the Sun Salutation sequence.

• Standing Forward Bend (Uttasana) - A beginner practitioner may learn one of the first postures. The position is a deliberate extension of the entire back body, including the area starting at the bottom of the feet and moving up the backs of the legs.

• Seated Forward Bend Pose (Pascimottanasana) - This is a seated forward-bend yoga pose. The dorsal half of the back, comprising the spine and muscles, is stretched deeply in this forward bend practice. This stretching aids in the spine's opening and back muscle toning.

How to Practice Ashwa Sanchalanasana?

Follow these eight easy steps to practice Ashwa Sanchalanasana or equestrian pose:

1. Start in Vajrasana - Begin with Vajrasana or thunderbolt position. The practitioner has to sit on their feet with their calves tucked beneath their thighs.

2. Stand Up - Raise the knees, maintaining knees and ankles a little apart. Keep the arms at the sides.

3. Take a Forward Step - Take a big step using the right foot. Place it securely on the floor, keeping the left knee on the mat. Keep the right thigh parallel to the ground and the right ankle aligned with the right knee.

4. Take Some Deep Breaths - Breath intensely to focus and then exhale.

5. Lift - Lift the upper body, moving the weight on the right leg. Fully stretch the left leg back. The trunk of the body must extend forward while the back stays straight.

6. Try Not to Strain - Bend forward to make the fingertips or hands touch the floor for further support.

7. Take a Deep Breath and Stretch - With the back slightly stretched, face forward. Use the right foot, toes, left knee, and both hands to support the body. Maintain a relaxed hip position. Allowing gravity to take over will enable the practitioner to achieve a deeper stretch.

8. Release and Repeat - Inhale and shift the body weight back into the thunderbolt position to exit the equestrian stance. Take long breaths to relax. Take a step forward with the left foot and repeat the steps.

What Are the Benefits of Ashwa Sanchalanasana?

The equestrian pose has several health benefits.

It includes the following:

• It stretches the calf, hip, and lower back muscles.

• Flexion of the hip flexors and extensors of the hip.

• Enhancing lung capacity.

• Back muscle relaxation.

• The equestrian posture is an excellent warm-up stretch for runners and other athletes. It may also assist with the discharge of tension and stress, leaving someone feeling more energized overall.

• Creating stability and improving balance.

• Relief from sciatica pain.

• Tone and massage the kidneys.

• Stimulates the body's abdominal organs and aids in developing poise and control.

• It also helps to strengthen the muscles around the chest.

• Stretches the muscles in the back, quadriceps, legs, and hips.

• Aids in the treatment of constipation.

• It stimulates the abdominal organs.

• Ashwa Sanchalanasana, when practiced regularly, can help to balance emotions as well as enhance mood. It allows for self-reflection and self-awareness, promoting peace of mind and emotional well-being.

• During stretching, it provides flexibility to the leg muscles.

• It provides a sensation of nervous equilibrium.

What Are the Contraindications for Ashwa Sanchalanasana?

• Do not perform Ashwa sanchalanasana if someone suffers from a knee or neck injury.

• If someone has an ankle injury, avoid doing Ashwa sanchalanasana.

• Due to abdominal pressure, pregnant ladies, postnatal women, and senior persons should avoid this pose.

• Ashwa sanchalanasana is not indicated in individuals who have spine injuries.

• People with a history of abdominal surgery, spine, and knee surgery should avoid this pose.

How Can Someone Practice Ashwa Sanchalanasana Safely Without Any Injury?

Proper form and technique are required to ensure a yoga practice's safety and efficacy. Consult the doctor before yoga if you have a past or pre-existing health issue. Postures can be adjusted to meet specific needs.

Conclusion

Proper form and technique are required to ensure a yoga practice's safety and efficacy. Consult the doctor before yoga if someone has a past or pre-existing health issue. Postures can be adjusted and altered to meet the needs of individuals. Before beginning the practice of yoga, it is always advisable to get medical advice. By talking with a healthcare expert, one can customize their yoga practice to their specific needs, reduce risks, and maximize the positive health effects they can obtain.