ASHWA SANCHALASANA (RUNNERS LUNGE)
Ashva = Horse; Shanchalana = Movement; Asana = posture
From downward facing dog, one leg is lifted high and drawn forward such that the sole of the foot rests on the outside edge of the hand on the same side. Knee is stacked over ankle and foot is angled slightly out at 450. Weight is shifted forward. Back leg remains lifted or back knee drops to the ground. Space is maintained between the hip bones as the hands press firmly into the earth. Should flexibility allow, weight is lowered onto forearms. Inner thigh of the bent leg is engaged and drawn inward. Quadriceps of the straightened leg is engaged and drawn in. Breath is drawn up through the sole of the extended foot and into the hip and pelvis area.
Benefits of the posture:
- strengthens and aligns legs
- opens the hip joints in extension and flexion
- helpful for sciatica
- massages the digestive and reproductive organs and is helpful for elimination