How to Practice

  • Kneel down on your palms and knees
  • Bring right foot in between palms
  • Ensure your full palms are placed on the floor in line with your foot
  • Keep left knee down and toe out on the floor
  • Right knee should be bend to the maximum of 90 degrees, position knee in line with ankle
  • Sink pelvis down
  • Weight of body should fall equally on both hands and legs
  • Be aware of the extension of spine from the tailbone till the crown of the head
  • Tilt head and look up
  • Hold the pose for 1 minute breathing rhythmically
  • Repeat with left leg to complete the cycle


  • Opens groin and psoas muscles improving flexibility of the hips
  • Warms up and prepares body for back-bends
  • Strengthens knees, ankles, and waist
  • Therapeutic for indigestion, constipation, and sciatica
  • Lengthens the spine and strengthens muscles of chest, opening heart and increasing lung capacity
  • Increases willpower, courage and determination making the practitioner more positive
  • Can be used to transition between asanas in vinyasa flows

Caution: People with knee and ankle injury should go slower when performing this asana.

IndianExpress_Ashwa Sanchalanasana