Position-4: Ashwa Sanchalanasana (The Equestrian Posture)

  • Stretch the right leg as far back as possible.
  • At the same time bend the left knee while keeping the left foot in the same position.
  • The arms should remain straight and in the same position.
  • In the final position the weight of the body should be supported by the two hands, the left foot, the right knee and toes of the right foot.
  • The head should be tilted backward, back arched and the gaze directed upwards.

Breathing- Inhale while stretching the right leg backward.
Mantra-Om Bhanave Namah (Salutations to He who illuminates).


  • Massages the abdominal organs and improves their functioning.
  • Strengthens leg muscles.
  • Helps in attaining nervous balance.



Surya Namaskara

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