Lunge Lowered - Ashwa Sanchalanasana

Ardha Ashwa Sanchalanasana 
(Lunge Lowered)

Ardha = Half
Ashwa Sanchalanasana= horse, for pranic energy / riding posture / or lunge

This pose will open the chest and pelvic cavities, and stretches the groin, and has strong emphasis on the hip flexors and legs, while lengthening and strengthening the spine. It is a productive yoga exercise to strengthen the lower abdomen, spine and surrounding muscles. Feel free to implement this yoga pose into your exercise if your hips or thighs are tight or injured!



Strengthens and stretches the legs, knees, and ankles, and waist 

Stretches the groins, spine, waist, chest and lungs, and shoulders 

Stimulates abdominal organs 

Increases stamina and lung capacity 

This asana opens the groin and hips, stretching and toning the thighs.

As you lengthen through the spine, it also stretches the chest.



High or low blood pressure 


Performing the Asana

Stand in Tadasana. On an exhalation, step or lightly jump your feet 3½ to 4 feet apart - left leg back. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle. Roll the left hip slightly forward, toward the right, then release the knee to the mat. 

Anchor the left (back) heel to the floor by lifting the inner left groin deep into the pelvis. Then exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. As you bend the knee aim the inner knee toward the little-toe side of the foot. If possible, bring the right thigh parallel to the floor. 

As you continue to ground your left heel to the floor, exhale and lay the right side of your torso down onto (or bring it as close as possible to) the top of the right thigh. Press your right fingertips (or palm) on the floor just outside of your right foot. Actively push the right knee back against the inner arm; counter this by burrowing your tail bone into the back of your pelvis, toward the pubis. The inside of your right thigh should be parallel with the long edge of your sticky mat.

Anatomical Focus









Therapeutic Applications



Low backache 



Menstrual discomfort 

Modify Your Practice

Here’s an exercise that will help you get a feel for the proper action of the front thighbone in this pose. Buckle a strap into a medium-size loop and slip it over your front leg. Then perform steps 1 and 2 in the main description of this pose. Snug the strap into the right groin, into the crease where the thigh joins the pelvis (make sure the strap isn’t touching the floor). Then hang a 10-pound weight from the loop, and complete the movement into the pose. Let the head of the right thighbone, which is just below the strap, sink into the weight toward the floor. Use this action to align the thigh parallel to the floor, ground the heels, and further lengthen the spine, especially along the right (lower) side. 


You can also perform this pose with the lower arm in front of the bent-knee thigh. This will help create more stretch in the front groin. As you lower your torso to the side, bring the back of your right shoulder against the inner knee, and press your fingertips to the floor. Push the shoulder firmly into the knee and lean your torso back against the inner thigh. Lengthen your side ribs along the inner top thigh. 

Complimentary Yoga Poses

Adho Mukha Svanasana - Downwards Facing Dog Asana 
Supta Baddha Konasana - Reclining Bound Angle Posture 
Prasarita Padottanasana - Standing Wide Angle Stretch 
Supta Virasana - Reclining Hero Pose 
Supta Padangusthasana - Reclining Big Toe Stretch 
Trikonasana - Triangle 
Virabhadrasana II - Warrior II 
Virasana - Hero Pose 

Tips for Beginners

Beginners often have two problems with this pose: they can’t keep their back heel anchored to the floor as they bend their front knee into the pose, and then they can’t easily touch the fingertips of their lower hand to the floor once they’re in the pose. To solve the first problem, brace your back heel against a wall. As you bend the front knee and then lower your torso to the side, imagine that, with your heel, you’re pushing the wall away from you. For the second problem either rest your forearm on the top of the bent-knee thigh (instead of trying to touch the hand to the floor), or use a block outside the front foot to support your hand. 

Deepen the Pose

For more intensity, raise the arms above the head gazing to the fingertips.