1
Start From The Fold
From Standing Forward Fold, place both palms flat on the mat either side of your feet. Bend your knees as much as you need to get the hands down.
💡 If the floor feels far away, rest your fingertips on blocks.
How to do Equestrian Pose (Ashwa Sanchalanasana)
2
Step One Leg Back
On an inhale, step your right foot back as far as is comfortable, keeping the ball of the foot and toes on the mat.
💡 A longer stance opens the hip more; a shorter one is gentler on the groin.
3
Lower The Back Knee
Set your right knee down on the mat. This is what makes the pose the low lunge — let the floor support you rather than holding the knee up.
💡 Slide a folded blanket under the knee if it is tender.
4
Stack The Front Knee
Check that your left knee sits directly above your left ankle, bent to roughly 90 degrees. Draw the knee back if it has travelled past the toes.
💡 Looking down at your front foot, you should still see your toes.
5
Lift The Chest
Keep both hands on the mat framing the front foot, draw the shoulders back and down, and lengthen the front of your body from the back thigh to the crown.
💡 Think of reaching the breastbone forward rather than arching the lower back.
6
Lift The Gaze
On the inhale, raise your gaze forward and slightly up without crunching the back of the neck. Hold, breathing steadily, then step forward and repeat on the second side.
💡 Lead with the eyes, not the chin.
✅ Benefits
- Opens the hip flexors and psoas of the back leg
- Stretches the groin, quadriceps and front of the hip
- Strengthens the front thigh and glute in a supported position
- Opens the chest and shoulders, countering desk posture
- Lengthens the spine and improves overall posture
- More accessible than the high lunge — the mat carries your weight
- Builds the hip mobility needed for deeper lunges and backbends
- Links breath to movement as a Sun Salutation transition
💊 Therapeutic Uses
- Tight hip flexors from prolonged sitting
- Mild lower back stiffness — gentle extension without load
- Sciatica — often eases when the back knee is supported
- Poor hip mobility in runners and cyclists
- Shallow breathing — opens the chest and ribcage
- Post-travel stiffness after long periods seated
- Fatigue — mildly energising without being strenuous
⚠️ Precautions
- Pad the back knee with a blanket if it feels sensitive
- Keep the front knee above the ankle, never beyond the toes
- Do not force the hips down — depth comes with time
- Ease off if you feel pinching at the front of the hip
- Lift the gaze from the chest, not by dropping the head back
- Come out slowly to avoid dizziness on standing
🚫 Avoid If (Contraindications)
- Recent knee injury or surgery, especially of the back knee
- Groin or hamstring tear
- Recent hip replacement — seek guidance before attempting
- Late pregnancy — use a wider stance or skip
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