Activity
Horse Pose (Vatayanasana / Ashwa Sanchalanasana)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Horse Pose (Vatayanasana / Ashwa Sanchalanasana)
Learning Outcomes
Improves balance, coordination, and body control
Opens the hips and strengthens thigh muscles
Enhances joint mobility (knees, hips, ankles)
Cultivates focus and internal awareness
Promotes flexibility in the spine and legs
Description Of Activity
This is not a common beginner pose, but a simplified seated version can be taught safely to school students with awareness and props.
Starting Position:
Sit on your yoga mat with legs extended forward in Dandasana (Staff Pose).
Fold the Right Leg Inward:
Bend your right knee and bring the right foot toward the left inner thigh (similar to a half-lotus, but less intense).
The right thigh should be close to the floor, right heel touching or near the left hip.
Fold the Left Leg Outward:
Bend the left knee and bring the left foot under or near the right thigh, keeping the left ankle under the right knee or farther back if needed.
Your legs should now form a seated position that mimics a horse stance.
Align and Balance:
Place hands on knees or in Namaste position in front of the chest.
Keep your spine upright and gaze straight ahead.
Breathe & Hold:
Hold the pose for 2030 seconds, breathing deeply and steadily.
To Release:
Gently extend both legs forward, relax, and repeat on the other side.
Variations
Wall Support: Practice seated with back against a wall for posture correction.
Use a Yoga Block: Sit on a block to reduce pressure on knees and hips.
Horse Pose in Lunge Style: Practice Ashwa Sanchalanasana (equestrian pose) for beginners who struggle with the seated version.
Coaching Tips
Always warm up the hips and knees before attempting.
Encourage students to move slowly into and out of the pose.
Use props generously—support under the hips helps maintain balance.
Great pose for improving focus, posture, and inner awareness.
Equipment/Material Required
Yoga mat
Optional: folded blanket or cushion (under hips or knees)
Yoga block (to sit on or support tight hips)