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]

  • Copyright (c) 1996 Prana Yoga Ashram. All rights reserved.