.jpg)
Week 10 - Ashwa Sanchalanasa
Ashwa Sanchalanasana is part of the sun salutation sequence, it is done twice as pose 4 and pose 9 and the transitions into the posture are key to practicing it.
This posture can be approached in two ways and you will need to be able to do both when it comes to adding this posture to our sun salutation in a few weeks time.
First:
· Come to standing forward bend.
· Bring the weight into the hands and take a big step back with the right leg.
· Bend the left knee being sure to keep the keep above the ankle and not over the toes.
· Bring the right knee to the floor and point the toes.
· Inhale and open the chest and lengthen the spine, bringing just the fingertips to the floor on either side of the front leg, feel the length in the front of the right thigh and sink the pelvis straight down towards the floor.
· Hold for 3 breaths.
· To come out of the posture tuck the toes under and the back and step the right foot forward to come back to standing.
· Repeat taking the left leg back, find the posture and hold for 3 breaths.
· Incorrect knee over toes.
· Incorrect square shape.
The second approach is from Downward Facing Dog.
· Come to Down Dog.
·Inhale, raise the head and the chest and step the right foot forward until it is squarely between the hands.
· If the foot does not come that far forward wiggle the toes and the foot until it comes to the correct position.
· Lower the left knee to the floor and feel the length in the front of the left thigh and sink the pelvis straight down towards the floor.
· Inhale and open the chest, bringing just the fingertips to the floor on either side of the front leg.
· Hold for three breaths.
· Take the weight into the hands and step the right foot back into down dog and the step the left foot forward between the hands.
· Repeat this transition 6 times on each side.
Posture - Equestrian Pose
Sanskrit name - Ashwa Sanchalanasana
Benefits
*Tones abdominal organs.
*Stretches the hips and groin area.
*strengthens muscles of the legs.
* relieves the mind from tension, anxiety and fatigue.
*Opens the chest and thereby gives the benefits of a heart opening posture – good for depression.
* improves posture by lengthening the spine.
Avoid if:
You have serious knee or ankle injuries.
Beginners Tip: When learning the transition from Down dog to Equestrian pose, reach back with the same hand as the leg you are bringing forward and hold the ankle to bring the foot through. This will make more space and allow you to get the foot to the correct position.
Beginners Tip
Enjoy this posture and repeat the transitions daily this week until they become smooth and comfortable, they are just as important as the posture itself!
Serena is a yoga teacher and the founder of The OM Space . She is a passionate believer in yoga as a life enhancing practice and runs several classes in Colombo including the very popular Yoga for Children and Yoga for Pregnancy. Serena trained in the UK with the British Wheel of Yoga and is a UK Yoga Alliance registered Senior Teacher.
.jpg)
.jpg)
0 Comments