Ashwa Sanchalanasana
Equestrian (Low Lunge) Pose · అశ్వ సంచలనాసనం
Beginner Surya Namaskar (12 steps) · సూర్య నమస్కారం Surya Namaskar step 4 of 12
⏱ Hold / repeat: One breath (or a few breaths when learning) · 👧 suitable for children (with an adult) · 👵 seniors: choose an easier version
How to do it
- Step the right leg back, right knee down.
- Left foot between the hands, knee over the ankle.
- Lift the chest and look forward.
🌬️ Breathing: Inhale.
✅ Benefits
- Step 4 of 12 in the Sun Salutation sequence
- Links movement with breath
❌ Common mistakes
- Rushing between positions
- Holding the breath
⚠️ Avoid it, or take care, if
- High blood pressure, heart conditions, back problems or pregnancy: practise slowly, or a chair version, with medical advice
- Hernia
🪑 Easier versions
- Bend the knees in the forward folds
- Lower the knees in the plank and lunge positions
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Surya Namaskar (12 steps)
Pranamasana Hasta Uttanasana Padahastasana Dandasana (Phalakasana) Ashtanga Namaskara Bhujangasana Parvatasana (Adho Mukha Svanasana) Ashwa Sanchalanasana Padahastasana Hasta Uttanasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
