Ashwa Sanchalanasana is the lunge pose. Come onto all fours. Look forward, bend the right leg, swing it forward, and plant the right foot between the hands. Spread the toes and the balls of the feet, and lift the arches. The right shin is perpendicular to the floor, with the knee over the heel. Extend the left leg from the hip to the heel with the toes tucked under (SEE FIGURE 9-27). Lift the back thigh away from the floor slightly, to ensure that the thighbone is feeding into the socket, rather than hanging out of the socket (hanging from the hip joint is detrimental to the health of the joint and its surrounding ligaments and tendons). Ground the right foot and toes of the left foot. Maintain the extension of the spine from the tailbone to the crown of the head. Press the fingertips into the floor as you stretch the arms up into the shoulder sockets to support the upper body. Be in the pose for several breaths. Then release back onto all fours. Repeat on the left side.

FIGURE 9-27: Ashwa Sanchalanasana