Easy yoga pose for toning back, hips and thighs

Ashwa sanchalanasana or the equestrian pose is an amazing pose to stretch and tone the hips, legs, quadriceps and groin. The asana also opens the chest and stretches the muscles of the back. It is an excellent pose to beat indigestion, constipation and even sciatica (lower back) pain.

• Begin with standing erect on a yoga mat. Keep both your feet together and your hands by the sides of your body.
• Inhale and as you exhale lean forward and get into uttanasana. Make sure that your palms touch the floor.
• As you inhale, stretch your left leg back such that your toe touches the floor.
• Keeping your right foot on the floor, bend your right knee. Now roll your shoulders back, arch your back and tilt back your head.
• Stay in this position for as long as you can and take slow, deep breaths.
• As you exhale, slowly come back into uttanasana.
• Repeat the asana on the other side.

Beginner’s tips:
If you find it difficult to balance, you can place the knee of the stretched leg on the floor.

Word of caution:

• Avoid this pose if you have any ankle and knee injury or a back problem.
• Also, do not get into the pose if you are pregnant or are menstruating.