Sanskrit Name: Utthita Ashwa Sanchalanasana / Alanasana (उत्थित अश्व संचालनासन / अलानासना)
English Name: High Lunge Pose
Type of Yoga: Hatha Yoga
Level of Yoga: Basic
Duration: As per your capacity or 30 to 60 seconds
Target Area: Inguinal region, Legs, Chest
Strengthens: Arms, Legs
The Utthita Ashwa Sanchalanasana is basically a yoga posture that helps to stretch your spine, and also helps to open your chest and thus strengthens your legs. This yoga pose is among the 12 yoga poses of the Surya Namaskar (Sun Salutation) sequence. This is a part of the Hatha Yoga. This asana has numerous health benefits.
Utthita Ashwa Sanchalanasana is the fourth posture of Surya Namaskar. It is necessary to do all asanas in Surya Namaskar, this asana should be done daily. Our mental balance is maintained by doing postures. This yoga posture increases flexibility in the body. This also keeps our mind calm. Laziness can be removed and their mind can be studied.
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What Does It Mean By Utthita Ashwa Sanchalanasana?
The name of Utthita Ashwa Sanchalanasana comes from four Sanskrit language words
Where the first word is “Utthita (उत्थित)”, which means “Raised”
The second word is “Ashwa (अश्व)”, which means “Horse”
And the third word is “Sanchalan (संचालन)”, which means “Riding” or “lunge,”
The fourth word is “Asana (आसन)”, which means “Yoga Pose”
Utthita Ashwa Sanchalanasana or Alanasana is generally denoted as High Lunge Pose in English. Regular practice of this asana improves concentration, stability, balance, and core awareness.
Utthita Ashwa Sanchalanasana or Alanasana works on your Ajna i.e. the third eye chakra, which is in charge of clear intuition, ability to monitor one’s own Truth and perception.
Preparatory Poses of Utthita Ashwa Sanchalanasana:
- Adho Mukha Svanasana (अधो मुख श्वानासन) or Downward-Facing Dog
- Utkatasana (उत्कटासन) or Chair Pose
- Prasarita Padottanasana (प्रसारिता पादोत्तनासन ) or Wide-Legged Forward Bend
- Virasana (वीरासन) or Hero Pose
- Supta Virasana (सुप्त वीरासन) or Reclining Hero Pose
- Anjaneyasana (अंजनेयासन) or Low Lunge Pose
Method of Practicing Utthita Ashwa Sanchalanasana:
- At first stand in Tadasana or Mountain Pose
- Exhaling, place your feet 3ft. to 4 ft. apart from each other
- Raise the arms parallel to the ground and spread them actively out to your sides; keep your shoulder blades wide and palms down
- Now turn the left foot slightly to your right and thus the right foot out to your right 90°
- Align your right heel with your left heel
- Then firm the thighs and then turn the right thigh to the outside, so that the focus of your kneecap is in the line with the middle of your right ankle
- Now roll your left hip to some extent forward, to your right, but alternate the upper torso back to your left side
- Anchor your left heel back to the ground by lifting your inner left groin deep into your pelvis
- Exhaling, bend the right knee over your right ankle, so that your shin is placed perpendicular to the ground
- As soon as you bend your knee, aim your inner knee to the little-toe side of your foot
- Try to bring your right thigh parallel to the ground
- As you carry on to ground the left heel toward the ground, exhaling, lay your torso’s right side down onto the top of your right thigh (or bring your torso as near as possible)
- Press the right fingertips or right palm on the ground just outside the right foot
- Finally, actively push your right knee back contrary to your inner arm
- The inside of the right thigh must be parallel to the long edge of the yoga mat
- Hold for 30 to 60 seconds in this asana or as per your capacity
- Now repeat the whole process on the other side too
- This way do 4 to 5 sets of this asana on a daily basis
Beginner’s Tips:
To improve your balance, you can rest your thigh of your front leg on a chair
If you want to make this yoga pose a bit easier, then you can place a yoga block under your hands or under your lower back knee
Follow-up Poses of Utthita Ashwa Sanchalanasana:
- Utkatasana (उत्कटासन) or Chair Pose
- Virabhadrasana I (वीरभद्रासन I) or Warrior I Pose
- Virabhadrasana II (वीरभद्रासन II) or Warrior II Pose
Precautions of Utthita Ashwa Sanchalanasana:
If you have a chronic injury or if you have recently got an injury on your hips or legs
Do not practice this asana while menstruation
High blood pressure patients should keep themselves away from this asana
People with heart problems must not practice this asana
If you have knee injury then avoid practicing this asana
Benefits of Utthita Ashwa Sanchalanasana:
- Regular practice of this asana strengthens the arms and legs
- Utthita Ashwa Sanchalanasana helps to open the hips and thus it helps to strengthen it
- Regular practice of high Lunge Pose builds stamina
- This asana gives relief from indigestion and constipation
- The High Lunge Pose strengthens the gluteus muscles and quadriceps
- Regular practice of this asana is very beneficial to give relief from sciatica pain
- This Asana develops endurance and stamina in the thighs, and also improves the balance, core awareness, and concentration
- Regular practice of this asana lengthens your spine and also strengthens your lower body
- This asana gives relief from menstrual discomfort if you practice this asana on a daily basis
- If you practice this asana daily then it will stretch and tone your thighs. So practice this asana regularly
Recommended Articles:-
- Makara Adho Mukha Svanasana Steps & Benefits
- Parivrtta Trikonasana Steps & Benefits
- Urdhva Mukha Svanasana | Steps & Benefits
- Parsva Bakasana | Side Crane Pose | Steps
- Urdhva Dhanurasana | Upward-Facing Bow Pose
- Parivrtta Parsvakonasana | Steps & Benefits
