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    Surya Namaskar’s Step 4 – Ashwa Sanchalanasana (Equestrian pose)

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    Ashwa Sanchalanasana, commonly known as The Equestrian Position, is a yoga pose that is part of a Surya Namaskar sequence (Sun Salutation). It is the fourth and ninth yoga posture out of a total of twelve.

    The term Ashwa Sanchalanasana is derived from three Sanskrit words: Ashwa (horse), Sanchalana (movement), and Asana (pose).

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    • Surya Namaskar requires you to sing a mantra while performing it. While performing the fourth stance, chant “Om BhanaveNamah,” which means Salutation to the Shining One.
    • Chant the mantra “Om AdityayaNamah” (Salutation to Aditi’s son) while performing the 9th position.

    This yoga stance may appear difficult, but it is actually rather simple. Ashwa Sanchalanasana is said to boost people’s confidence, willpower, and tenacity. It helps your lower back, hamstrings, knees, and psoas.

    It also prepares you to do Anjaneyasana, a deeper backbend (Crescent Low Lunge).

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    It is well renowned for its numerous health advantages. 

    So the advantages of Ashwa Sanchalanasana are as follows:

    Surya Namaskar’s Step 4 - Ashwa Sanchalanasana (Equestrian pose)

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    • Strengthens your spine
    • Increases the flexibility of your back
    • Leads to better functioning of the liver
    • Improves your digestion
    • Strengthens your knees and ankles
    • Massages and tones your kidneys
    • Stimulates abdominal organs of the body
    • Helps in developing poise and control, and awareness
    • Helpful for patients of Sciatica
    • It also strengthens the muscles of your chest
    • Stretches your back muscles, quadriceps, legs, and hips
    • Helps those suffering from Constipation

    Ashwa Sanchalanasana Steps

    1. To perform Ashwa Sanchalanasana correctly and effectively, follow the instructions outlined below.
    2. Stand with your legs straight and your arms by your sides, touching the floor.
    3. Bring your right leg forward, forming a 90° angle between your thigh and calf.
    4. Maintain parallel alignment of your right thigh to the floor and your knee to your ankle.
    5. Take your left leg as far back as you can while using your hands for support.
    6. Avoid resting your left knee on the ground. If you’re a novice or it hurts too much, you can do it.
    7. Hold this position for around 10-15 seconds.

    Ashwa Sanchalanasana for Beginners

    If you’re new to yoga, try the suggestions below to practise Ashwa Sanchalanasana.

    • Place the extended leg’s knee on the ground.
    • For complete support, place your palm instead of just your fingers.

    Precautions to follow when performing Ashwa Sanchalanasana

    Take the following precautions before and during Ashwa Sanchalanasana.

    • If you have a knee or neck injury, avoid Ashwa Sanchalanasana.
    • Only do it on an empty stomach.
    • Keep your knee in line with your ankle at all times, otherwise, you may injure yourself.
    • If you have a neck issue or pain in your neck, gaze straight instead than upwards.
    • If you have an ankle injury, avoid AshwaSanchalasana.
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