By Elizabeth Herman┃Posted: May 29, 2019
Forward Lunge-- Ashwasanchalanasana (aa-shwaas-aan-chaal-aah-AA-saan-a)-- is a pose that helps your balance, stimulates the abdominal organs, and stretches out the gluteal, thigh and calf muscles of the body. Also known as the equestrian pose, it is part of the warrior series and is often practiced in the 4th as well as the 8th position in the sun salutation (surya namaskar) flow. In Sanskrit, ashwa means horse, sanchalan means movement, and asana means pose.
Level of difficulty: beginner
Step-by-step instructions
First, sit in vajrasana pose. From there, stand on the knees with the feet together.
Now bring the right leg forward so it creates a 90-degree angle between calf and thigh, the right thigh parallel to the floor. Also, the knee should align directly above your ankle.
Now keep the arms on either side of the right leg. Keep the fingers touching the ground to support the body and maintain balance.
Rest your left knee, shin and ankle on the floor, looking upward.
Hold this pose as long as you’re comfortable. Never strain.
To release this pose, bring your right leg down and then back in order to sit in vajrasana.
Follow these same steps with the left leg in front.
Benefits
Stretches the spine, increasing flexibility in the back.
Strengthens the chest muscles, enhancing lung capacity.
Tones and massages liver and kidney for better functioning.
Precautions
The knee of the front leg should always be in line with the ankle.
If you have neck problems, you should look straight ahead instead of up.
If you have any problem in either of your ankles or knees, don’t practice the pose.
Modifications and variations
For side lunge pose, start in wide-legged forward bend, and straighten your torso to an upright position. Then bend the right knee into a squat while the left leg stretches out to the side, feeling the stretch in the inner left thigh. Come back up into a wide legged stance, and repeat on the other side. Balance with hands on the floor in front of you.
Preparatory poses and follow up poses
Vajrasana (preparatory)
Standing forward bend (preparatory)
Downward dog (preparatory)
Plank pose (follow up)
Child’s pose (follow up)
Browse our entire yoga poses library and learn more about each yoga pose in detail.
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