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Ashwa Sanchalanasana Variation


How to Practice

  • Kneel down on your palms and knees
  • Bring right foot forward and place it outside next to right hand
  • The right leg and the right hand are beside, parallel to each other
  • Ensure your full palms are placed on the floor in line with your foot
  • Keep left knee down and toes 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
  • In the final pose, look straight ahead
  • Hold the pose for 1 minute breathing rhythmically
  • Repeat with left leg to complete the cycle
  • Repeat the cycle 3-4 times


  • Opens groin and psoas muscles improving flexibility of the hips
  • Strengthens knees, ankles, and waist
  • Helps in deep stretching and thus opening of lower body
  • Stimulates abdominal organs
  • Therapeutic for indigestion, constipation, and sciatica
  • Tones the kidney and liver
  • Strengthens the wrists
  • Lengthens the spine
  • Promotes mobility of knee joints
  • Strengthens muscles of chest, opening the heart
  • Increases lung capacity
  • Strengthens arms, back and stomach muscles
  • Helps in mobilisation of hamstrings
  • Increases willpower, courage and determination making the practitioner more positive
  • This posture boosts the flow of energy across the body

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

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