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Yoga Poses Guide
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Equestrian

Ashwa Sanchalanasana

ahhsh-wah sahn-chahl-ah-NAH-sah-nah
Equestrian
Pose categories
Primary body parts engaged
Muscle Groups
Stretches legs and spine
Stretches abdominal organs
Increases energy

How to perform equestrian

  1. Begin in Standing Forward Bend with your palms on the floor beside your feet, knees bent as needed. Step your right foot far back with an inhale.
  2. Lower your right knee to the floor. Check that your left knee is aligned over your ankle. Rise onto your fingertips and lengthen your spine, opening your chest.
  3. Hold the pose and take slow, deep breaths.
  4. Step your right foot forward with an exhale and return to Standing Forward Bend. Change sides.
Alignment cues
  • Lengthen spine
  • Back knee on floor
  • Gaze diagonally upward
  • Align knee over ankle
  • Rise onto fingertips
Avoid this pose if you have knee injury.
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More yoga poses to discover

Equestrian (Ashwa Sanchalanasana in Sanskrit) is a beginner yoga pose that belongs to the standing category. This asana targets calves, hamstrings and quadriceps, and also involves ankles, chest, glutes & hip flexors, knees and spine muscles. Equestrian stretches abdominal organs; stretches legs and spine and also increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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