Ashwa Sanchalanasana (equestrian pose)

• Sit in vajrasana.
• Stand up on the knees with the knees and ankles slightly apart and the arms by the sides.
• Starting with the right side, take a big step forward, placing the right foot firmly on the floor so that the thigh is horizontal and the ankle is before or directly under the knee.
• This is the starting position. Centre yourself and inhale deeply.
• Exhale and lunge forward smoothly, transferring the body weight onto the right foot.
• The left leg becomes stretched back fully as the trunk comes forward, with the back straight.
• Do not strain. Depending on flexibility, the fingertips or palms may touch the floor, or bend forward slightly so that the fingertips reach the floor.
• In the final posture, the right foot, both hands, left knee and toes support the body. The back is slightly arched and the head faces fotward.
• To release the posture, inhale and roll the body weight back smoothly, centering in the starting position.
• This is one round. Continue with the forward and backward lunges on this side.
• After practising on one side, again stand on both knees, return to vajrasana and relax.
• Stand on both knees, take a big step forward with the left foot into the starting position and practise an equal number of rounds on this side.
• Practise up to  10  rounds on each side.

Breathing:  Breathe normally in vajrasana and while coming into the starting position.
Inhale deeply in the starting position.
Exhale while moving forward into the posture.
Hold the breath for a few seconds while feeling the balance.
Inhale while returning to the starting position.
Breathe normally returning to vajrasana

Awareness:  Physical - on the back, thigh muscles, knees, ankles and Achilles tendons; on the balance and syn­chronizing the movement with the breath.
Spiritual - on swadhisthana chakra.

Contra-indications:  Not for people with injured knees or ankles.

Benefits:  This asana tones the abdominal organs and gives a good stretch to the lower back. It strengthens the hips, legs, ankles and feet, and induces balance in the nervous system.

Note:  This is the fourth asana practised in surya namaskara and chandra namaskara.