Surya Namaskar (4)

Ashwa Sanchalanasana (Equestrian Pose)

Associated Mantra:

"Aum Bhanave Namah"

Pronunciation: "Om Ba-nah-vay na-mah-hay"

Translation: "Prostration to Him who diffuses light."

Body Posture:

Extend the right leg backwards, pointing the toes while bending the left knee, keeping the foot flat and sinking the pelvis downward.

Bend backwards, looking up with the arms pointing downwards, extending the fingers toward the floor.

Breathing:

Inhale through the nostrils.

Mental Focus / Visualization:

Concentrate on Ajna - The 'Third Eye' Chakra.

Relax the pelvic area and firm the buttocks while expanding the chest, pulling the shoulders downward.

Specific Health Benefits:

Increases flexibility and strength in the legs.

Massages the abdominal organs.

Develops confidence and courage.

Variations:

You can remain in the pose for several deep breaths.

You can use the Bija Mantra: "Om Hraym" as an alternate when practicing more rapidly.

This posture is sometimes done with position of the legs reversed.[See: "Asana, Pranayama, Mudra, Bandha", p.122]