Standing / Hip Opener
Low Lunge
Aśva Sañcalanāsanaअश्व संचलनासन· USH-vah sun-chah-luh-NAH-suh-nuhequestrian / horse-riding posture (aśva = horse)
Low Lunge (Ashwa Sanchalanasana), also called the Equestrian Pose, is a foundational lunge with the back knee down and the chest lifted. It opens the hip flexors, groin and chest, strengthens the legs, and is a key step in Sun Salutation — a versatile pose for warming up and building lower-body mobility.
Step by step
- 1
Step into the lunge
From standing forward fold or downward dog, step the right foot forward between the hands, stacking the front knee over the ankle. Lower the back (left) knee to the mat and untuck the back toes.
- 2
Sink the hips
Let the hips sink forward and down, feeling the stretch through the front of the back thigh and hip. Keep the front knee tracking over the ankle.
- 3
Lift the chest
On an inhale, lift the torso upright, sweep the arms overhead, and open the chest into a gentle backbend. Keep the shoulders relaxed and the belly gently engaged.
- 4
Switch sides
Lower the hands, step back to downward dog or forward fold, and repeat on the other side.
Benefits
- Opens the hip flexors, groin and chest
- Strengthens the legs and improves balance
- A key step in Sun Salutation
- Warms the body and builds lower-body mobility
Common mistakes
- Letting the front knee drift past the ankle or collapse inward
- Sinking into the lower back instead of lengthening the chest
- Tensing the shoulders up by the ears
Modifications & variations
- Place a folded blanket under the back knee
- Keep the hands on blocks either side of the front foot
- Rest the hands on the front thigh instead of reaching overhead
Related poses
Video transcriptIn this session, Yoga & You Teaching Faculty demonstrates Ashwa Sanchalanasana (Low Lunge), guiding the setup from Vajrasana into the equestrian-style lunge and release.
Namaste, welcome to Yoga & You. This is Yoga & You Teaching Faculty.
In this video, I am going to be demonstrating to you Ashwa Sanchalanasana, which is also known as Equestrian posture. In other words, it's known as Low Lunge pose. So from Vajrasana, you've got to sit up tall and nice, and keep your right foot forward and your fingers wide and nicely spread. So basically your right foot is straight in between your palms, and make sure your knee is aligned with your ankle.
So from here, just push yourself away from your knees and sit up tall and nice, so that you kind of feel your lower back. And from here, inhale, raise your arms all the way up and look up, and still keep breathing. And just come forward and relax.
Frequently asked questions
- What is Low Lunge good for?
- It opens the hip flexors, groin and chest and strengthens the legs. Because tight hip flexors are so common from sitting, it's one of the most useful everyday poses — and it's a key transition in Sun Salutation.
- My back knee hurts in Low Lunge — what can I do?
- Pad the back knee with a folded blanket or the edge of your mat, and untuck the back toes so the top of the foot rests on the floor. Ease the depth of the hip sink until it feels comfortable.
Keep exploring
References
- Hatha yoga tradition; Ashwa Sanchalanasana as a step in Surya Namaskar · Classical text — Traditional context as a Sun Salutation posture.