How to do Horse Pose in Yoga: A Step-by-Step Guide

Written By Elyce Neuhauser

| Updated on  May 15, 2024
How to do Horse Pose in Yoga: A Step-by-Step Guide

The Horse pose in yoga is called Ashwa Sanchalanasana in Sanskrit. Many good things happen to the body and mind when you do it. A Horse Pose in Yoga is a standing pose that both new and experienced yogis can do. It strengthens your leg muscles and opens the inside of your thighs. Many yoga poses are mostly about stretching, but horse poses are more about building muscle in the legs while the stretch happens. Learn to do the horse pose to tone your legs and stretch them out simultaneously. You don't have to do only the horse pose in yoga. We'll show you other ways to use this move in other workouts or on its own.

The horse pose in yoga can be either still or moving. In other words, you can stay in the pose and feel the deep stretch while working your static strength with isometric strength. There is a different way to strengthen and stretch when you move the pose up and down, like when you squat. Either one will work well; pick the one you like best.

How to Do Horse Pose in Yoga

  • Stand together with your feet more extensive than hip-width separated; toes turned out marginally.
  • Lower your body into a squat position, keeping your knees aligned with your toes.
  • Tighten your stomach muscles to support your lower back.
  • Bring your hands together before your chest or amplify your arms to the sides at bear stature.
  • Remain in the horse pose for a couple of breaths, feeling the extent of your internal thighs and the quality of your legs.
  • Fix your legs and bring your feet back together.

Horse Pose in Yoga Benefit

  • Stable Establishment: The horse posture reinforces your legs, counting your thighs, calves, and glutes, giving a steady establishment for your yoga honed and ordinary exercises.
  • Hip Opening Delight: The Horse Pose makes a difference in discharge pressure and snugness by opening your hips, advancing versatility and ease of development in this often-neglected region.
  • Happy Absorption: This pose invigorates assimilation and can reduce distress by gently rubbing the stomach organs, achieving way better assimilation and consistency.
  • Capable Center Enactment: Holding the Horse Pose locks your center muscles, making a difference in constructing quality and soundness in your stomach locale, bolstering great pose and general spinal wellbeing.
  • Vitality Boost: Practicing the Horse Pose can give you a momentary energy boost, leaving you feeling revived and revitalized, making it an awesome pick-me-up amid active days.

Horse Pose in Yoga Variations

  1. Mini Horse Posture: Stand with feet hip-width apart knees marginally and put hands on thighs. Lift your heels off the ground, finding adjustments on the balls of your feet. Hold many breaths, feeling the quality in your legs and lower legs.
  2. Horse Posture Arm Circles: Stand with feet wide separated in the horse posture[1]. Amplify arms out to the sides at bear tallness. Turn arms in little circles, advance, and reverse, keeping shoulders loose. Rehash for a few rounds to discharge pressure and move forward with versatility.
  3. Horse Pose Forward Crease: From horse posture, pivot at the hips and crease forward, bringing hands to the ground or onto a piece. Keep your knees bowed on the off chance that it is required. Unwind your head and neck, feeling a delicate stretch through the spine and hamstrings.
  4. Horse Posture Bend: Stand in horse pose with hands on hips. Breathe in to stretch the spine, then exhale to turn the middle to the proper, bringing the cleared-out hand to the right thigh and coming to the right arm overhead. Hold for a breath or two, at that point, switch sides.
  5. Horse Pose Calf Extend: From Horse Pose, rectify one leg at a time, keeping the other knee bowed. Press the heel into the ground, feeling an extension within the calf muscle. Switch sides and rehash.


In conclusion, the horse pose in yoga may be a transformative yoga asana that provides many benefits for both the body and intellect. This posture could be an effective apparatus for upgrading general well-being through its combination of profound extends, strength-building components, and thoughtful qualities.

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