Be In Yoga

Precautions
- Back problems (especially lower)
- Shoulder injury
- Pregnancy
- High or low blood pressure

Step-by-Step Instructions
To begin, lie on your back.

Bend your knees so that your feet are flat on the floor in a parallel position in line with your sitting bones, about a foot’s distance away from your hips. Press your feet firmly into the floor.

Place your hands on the floor just above your shoulders with your fingers facing your shoulders.

Press into your hands and lift your upper body off the mat, resting the crown of your head lightly on your mat.

Press into your feet and lift your legs, pelvis, and abdomen off of the mat, activating your inner thighs.

Push more into your feet, bringing more of your weight into your palms. This will protect your lower back.

Maintain strength and stability in your arms by continuing to press firmly into the mat.

Let your head you such a way that you look on the ground in the middle of your hand, making sure not to strain your neck.

Hold for 5-10 breaths.

To exit the posture, slowly lower your arms and legs and bring your spine back onto the mat vertebrae by vertebrae.

Happy Guru Nanak Jayanthi!!

Benefits of Ashwa Sanchalanasana (Equestrian Pose)

1. Stretches spine, therefore, increasing the flexibility of the back.
2. Strengthens the knee and ankles, opens up groin and hips.
3. Strengthens the muscles of the chest hence enhances lung capacity.
4.Tones and massages kidney, liver leading to their well functioning

Precautions for Ashwa Sanchalanasana (Equestrian Pose)

1.Be careful with the alignment of the knee in the front leg, it should be in line with the ankle.
2.Don’t over practice as that could strain the muscles.
3.People with any neck problem should look straight instead of upward direction.
4.People suffering from any kind of knee and ankle problem should avoid practicing this asana.