How to do Horse Stance (not horse face pose)

ByFrancois

Horse stance is an amazing pose that you can do every day and get benefits from this exercise all on its own. It is a standing pose that is for beginners and advanced yogis. It helps strengthen the muscles in your legs and open your inner thighs. Horse is a pose of strength. It is also a pose that improves your posture.

Horse Stance can be a static or dynamic pose. For example, you can hold the pose and experience the deep stretch for static strength training. Dynamic means that you can add movement to the pose, like performing squats—and get a different type of strength training and stretch.

How To Do Horse Stance:

This pose can be done at any time of the practice, although I prefer to place it in the beginning as it is great for building the initial heat in the body and setting the pace for what’s to come.

  • Spread the feet to about 3-4 feet apart.
  • Point the feet out to a 45-degree angle. 
  • Inhale the arms up overhead and exhale them down as you bend the knees.  Ideally the thighs will be almost parallel to the ground, but this takes time and practice for some. To begin simply bend the knees down to a comfortable height. 
  • From here check the alignment and make sure the feet are still out to a 45-degree angle and the knees are pointed out in the same direction as the feet.
  • Make sure the spine is straight up.
  • Make sure the weight is evenly distributed in all four corners of the feet, and no unnecessary tension is being held throughout the body.    
  • Once you have found proper alignment, bring your hands together in front of your chest.  Breathe steady and even in both inhale and exhale. 
  • Stand here for 30-60 seconds. 

Benefits of horse stance:

Horse stance has numerous benefits when practiced on a consistent basis, but the most important benefit stems from its ability to teach you how to stand on your two feet.  In any Yoga practice the first step has to be to learn how to really stand before you can move forward into the seated positions and inverted postures.  In a classical Yoga practice the standing postures are taught first in order to open up the body for the various seated positions.

  • Enhances your flexibility. The stretching involved in the pose provides extra flexibility to the muscles.
  • Strengthens your muscles and bones. It increases the endurance and stability of the bones and muscles. Eventually, your bones and muscles get stronger.
  • Improves blood circulation. The asana improves blood circulation in the lower body. It particularly facilitates the proper flow of blood through the hip region.
  • Reduces joint pain. The pose helps in getting rid of any stiffness in the body and relieves joint pain.
  • Improves your posture. Itopens the ankles, knees and hips. With a focus on the lower body, the pose is particularly beneficial for the hips and legs. Regular practice of horse pose improves alignment and balance.
  • Improves balance and concentration. Horse pose helps by improving concentration and focus. It will enhance your balance.

What Muscles Does Horse Pose Work?

Horse Pose is a standing position that strengthens your quads, glutes and inner thighs. Holding Horse Pose also stretches your inner thighs and helps improve your posture. By activating your core in this pose, you can also work your abdominals, too.

Avoid or modify horse pose IF:

  • You’re pregnant
  • You suffer from sciatica or slip disc
  • You have an injured knee, hip, or ankle.
  • You are suffering from a hernia.

Similar Posts