Pronunciation in Sanskrit
AH-Swah San-CHA-La-Nasana



  • Opens your groins and hips.
  • Stretches and tones your legs, especially thighs.
  • Strengthens your knees, ankles and core.
  • Stimulates the abdominals organs.
  • Increases overall stamina and lung capacity.
  • Lengthens the spine
  • Stretches the chest.
  • Therapeutic for indigestion, constipation, and sciatica


Step by Step

  1. Start in Table (all fours).  Step your right foot forward next to the inside of your right hand, knee stacked on top of your heel.
  2. Reach your left knee as far back as you are able while maintaining the stacking of the front knee on top of the heel.
  3. Draw the below bellybutton (uddhiyana bandha) in and up to support the lower back.
  4. Inhale as your lift your torso, placing your forearms upon your front thigh for support.
  5. If this is comfortable, inhale and lift the arms up and overhead.
  6. Lift your breastbone and look up towards the hands, keeping the back of your neck long.
  7. Roll your shoulders into your armpits and draw your shoulder blades down towards your hips.
  8. Keep uddhiyana bandha engaged as you breathe deeply into your ribcage.
  9. Hold for 30 seconds to 3 minutes.
  10. Inhale, then as you exhale lower your arms back to the earth on either side of your front foot. Slide your hips back and step back into table.  Perform Child’s Pose (Balasana) if needed.  Then perform Ashwa Sanchalasana on the second side.



  • Those with knee injuries should avoid this pose or take extra caution to stack the front knee on top of the ankle
  • Those with neck issues should chose to look down at the floor instead of up or straight ahead
  • Those in the later stages of pregnancy should place both hands upon the floor to the inside of the front foot for support.


Preparatory Poses

Warrior I
Warrior II
Downward Dog

Written by Kavita Maharaj

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