Pose 4 and 9 : Aekpaadprasarnaasana (Equestrian Pose)

The next posture is called Aekpaadprasarnaasana (Equestrian Pose).  If we expand the words the meaning of the pose Aek Paad prasarna asana means (Single Leg Extenstion Pose) This posture is practiced as the 4th and the 9th pose in the Sun salutation sequence.  In this pose one leg stays behind and the weight is on the front leg and the hands.  When you practice the Surya Namaskar sequence, in the first cycle the right leg is kept behind and in the second cycle left leg is kept behind.  Thus for each alternate cycle right or the left leg will be behind.

As you practice this pose the legs gain strength and become flexible.  When we come into this pose we will come into this with inhalation.

When coming into this pose from Hasta Paadasana rest the hands besides the legs and with inhalation bring back the right leg.  Keep the balance on the toe and the knee on the right leg.  The body weight should be on the hands which should be around shoulder length apart and the back leg.  Raise the head as much as possible.

When coming into this pose from Adhomukha svanasana (Downward facing dog pose ) bring one leg forward as much near to the hands as possible.  Touch the knees of the back leg on the ground and raise the head as much up as possible.

This pose improves flexibility of the back and relieves back pain. This pose also opens up the lungs and improves stamina.