Ashvasana (Horse Posture)

Ashva means horse. In this posture, the practitioners’ leg maneuvering is like a horse making different movements in laying position in sun and sand, hence the name.

Type 1

1. Lay down on your back, Keep both hands in the straight line of shoulders and palms firmly fixed to floor and facing it.

2. Inhale and raise left leg up vertically to 90º.

3. Bring the raised foot to right side down to floor and simultaneously turn the face maximum towards left.

4. In the final posture exhale, increase and feel the twist in back and then breathe normally.

5. Try to keep a pressure of the foot towards palm, so as to touch it.

6. Keep right knee and both shoulders touching to floor, do not allow it to lift.

7. Keep up the posture for a while and slowly come to original lying position in reverse order of practice.

8. Perform the posture in the same way with the other leg and sides changed. Relax for a while.

Type 2

1. Fold your legs by knee and bring heels to touch hips.

2. Keep knees and feet joined and bring them together towards right side to touch floor and simultaneously turn the face maximum towards left.

3. In the final posture exhale, increase and feel the twist in back and then breathe normally.

4. Keep both shoulders touching to floor, do not allow them to rise.

5. Keep up the posture for a while and slowly come to original lying position in reverse order of practice. Perform the posture in the same way with sides changed.

6. Relax for a while. This is called Markatasana also.

Type 3

1. Fold your legs and keep a distance between knees and feet equaling the shoulder width.

2. Bring both knees together towards right side to touch floor and simultaneously turn the face maximum towards left.

3. In the final posture exhale, increase and feel the twist in back and then breathe normally.

4. The left knee should keep on touching the right foot on floor.

5. Keep both shoulders touching to floor, do not allow it to rise.

6. Keep up the posture for a while and slowly come to original lying position in reverse order of practice.

7. Perform the posture in the same way with the sides changed.

8. Relax; straighten your legs full length.

Type 4

1. Place your left heel over right big toe so as to keep both feet in vertical straight line.

2. Bring both feet together towards right side to touch floor and simultaneously turn the face maximum towards left.

3. In the final posture exhale, increase and feel the twist in lower lumber region of back and then breathe normally.

4. The feet line and shoulders should keep on touching to floor.

5. Keep up the posture for a while and slowly come to original lying position in reverse order of practice.

6. Perform the posture in the same way with the feet and sides changed.

7. Relax for a while.

Note – Practice of above four postures makes one set of Ashvasana which should be practiced regularly.

Benefits of Ashvasana (Horse Posture) - Very useful in backache, spondylitis and sciatica Problems. Helps to reduce extra fat of back and enhances flexibility of spinal column. Practice of Ashvasana is very relieving of tiredness and fatigue.

Postures mentioned at ‘Type2′ and ‘Type 3′, may be performed just before leaving bed after sleep, it will be very relaxing to body and help over coming sleep hang over and laziness.