ASHVA SANCHALANASANA

Description

ASHVA SANCHALANASANA Asana group: backbends Translation of the name from Sanskrit: • ashva — horse; • sanchala — moving. 1. Setup Starting position: a wide step, the right foot in front. Lower the left knee to the mat, stretch the left foot back. Direct the pelvis forward and down toward the right heel. With the left foot press the left side of the pelvis forward, closing it. Pull the belly away from the front thigh. Raise the hands above the head, the arms straight. With an exhale push the right knee forward, stretching the left hip flexor. The chin points slightly forward, the shoulders are lowered. Breathe evenly. Hold, then change the side. 2. Simplified and advanced variations Simplified variations: • keep the palms on the knee or on the mat; • place the hands on a chair. Advanced variations: • lift the back knee off the mat; • deepen the lunge, the front shin vertical, the back leg straight and strong. 3. Injury prevention The front knee should be above the heel — do not let it go past the toes. Do not collapse in the lower back: engage the stomach and tuck the tailbone. Do not throw the head back; the neck is a continuation of the spine.