Equestrian Pose anatomy

Equestrian Pose · Ashva Sanchalanasana · Tư thế kỵ sĩ

Equestrian Pose mainly works quadriceps (right), erector spinae; it stretches gluteus maximus (right), iliopsoas (left), rectus femoris (left), tibialis anterior (left); adductors (right), tibialis anterior (right), gluteus maximus (left) stabilize.

Opening the 3D model…

From Downward-Facing Dog or the Standing Forward Fold, step the right foot forward between the hands, right knee bent right over the ankle. Lower the left knee to the floor well behind you, top of the left foot on the floor. Place the hands or fingertips on the floor on either side of the front foot, supporting only lightly. Let the hips sink forward and down, lift the chest and lengthen the spine from the tailbone to the crown, gazing forward with the shoulders away from the ears. Unlike Low Lunge, the hands stay on the floor instead of reaching overhead, which makes it steadier; it is one of the poses of the Sun Salutation. The front of the back hip and thigh stretch, while the thigh and buttock of the front leg work to hold the knee bent. With pain in the back knee pad it with a folded blanket; if the hands don't reach the floor comfortably, use blocks; with low back pain don't arch the lower back.

Muscles in this pose

Working (contracting): Quadriceps (right), Erector spinae

Stretching: Gluteus maximus (right), Iliopsoas (left), Rectus femoris (left), Tibialis anterior (left)

Stabilizing: Adductors (right), Tibialis anterior (right), Gluteus maximus (left), Gluteus medius, Transversus abdominis, Serratus anterior

Why these muscles work or stretch

• Quadriceps · Working (contracting): Holds the front knee bent
• Erector spinae · Working (contracting): Lifts the chest and keeps the back long
• Gluteus maximus · Stretching: Stretches as the front hip flexes deeply
• Iliopsoas · Stretching: The back hip extends: the main stretch
• Rectus femoris · Stretching: A two-joint muscle, stretched by the extended hip and bent knee
• Tibialis anterior · Stretching: Stretches as the top of the back foot rests on the floor
• Gluteus maximus · Stabilizing: Keeps the tailbone down so the pelvis does not tip forward
• Serratus anterior · Stabilizing: Keeps the shoulder blades against the ribs as the hands touch the floor

Practice cues

• Front knee over the ankle, not falling inward
• Lift the chest, lengthen the spine and gaze forward
• Draw the tailbone down and feel the front of the back hip open

Benefits

• Stretches the iliopsoas and rectus femoris of the back leg
• Strengthens the thigh and glutes of the front leg
• Opens the front of the hip and eases tightness from long sitting

Cautions / contraindications

• Use caution with knee pain: pad the back knee with a folded blanket, front knee over the ankle
• Go gently with low back pain: draw the tailbone down, don't arch the lower back

Easier variations

• Pad the back knee with a folded blanket
• Rest the hands on blocks on either side of the front foot

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Front Splits (Monkey Pose) Hanumanasana
• Lizard Pose Utthan Pristhasana
• Low Lunge Anjaneyasana
• Half Splits Ardha Hanumanasana
• Pigeon Pose Eka Pada Rajakapotasana
• Half Locust Pose Ardha Salabhasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)