How To Do a Horse Pose?

There aren't many workouts that help you tone and stretch your inner thighs, so learning horse pose is a great way to get started! Horse Pose requires you to loosen and strengthen your hips and legs while maintaining a long, erect spine. You will boost your innate tendency to have strong posture and use it in your everyday life by learning to draw your abdominals to use your core power to hold your back tall. 

Good posture can help you prevent injuries and complications such as back and neck discomfort. Horse Pose is a yoga pose, but you'll need to remember how to stretch when doing it! The essence of the pose requires you to open the front of your hips and legs for a more relaxed lower body while you reinforce your glutes and legs and develop your posture. 

Isometric exercises like Horse Pose aren't meant to lose calories. However, since it builds muscles, which also lose calories regularly, you contribute to the total calorie burn. In total, for every 10 minutes of workout, you can consume approximately 100 calories.

The Idea of Horse Pose

Static or dynamic horse poses are also possible. This ensures you can keep the posture and feel the deep stretch of isometric strength for static strength training. Dynamic refers to the ability to lift the stance up and down, similar to a squat, with a particular form of strength training and stretching. 

Both can produce excellent results; simply choose the one that you want. The horse is a powerful pose. It's also a stance that helps you improve your posture. 

The back alignment is an essential aspect of the pose. You will slip lower and deeper into the stretch while your back is big. When you round the back, the inner thighs do not engage.

How To Perform The Horse Pose

Step 1:

Standing up straight with the feet shoulder-width apart and the knees slightly bent is an excellent way to start. Roll your shoulders up, down, and down while keeping your belly button engaged and your chest raised. Separate your feet as big as you feel relaxed from this grounded posture. Turn your toes out 45 degrees in your deep stance. They would gesture to 10:00 and 2:00 if you were standing on a clock face.

Step 2:

As you bend your knees and fall as low as you can, keep your chest lifted. Make sure your feet don't roll forward and sit behind your heels. On both sides, you should be capable of seeing the toes. Bring your hands together in front of your core, keeping your upper body tall and your belly engaged.

Step 3:

You've entered horse pose. To engage your lower body, continue to pull your knees back while rooting down towards your feet. Take a couple of deep breaths here. You can only stop for one or two seconds, and you can notice something right away. Do remember to breathe! Exhale and straighten your legs by pushing with your heels. To get into a mountain stance, heel-toe your feet back toward each other (move your toes in, then your heels forward).

Step 4:

Place your feet down on the floor and your hands on your waist when sitting tall in a chair. Turn your foot out about 45 degrees and spread your legs apart. Root down into your heels and inhale while keeping your abdomen pulled in and chest raised.

Step 5:

Lift your buttocks one inch off the chair when you exhale. Keep for as long as you are comfortable, then lower. Through your breath, work up to five reps up and down. Try keeping the "floating" horse pose for three to five breaths until you're up for a bigger task.

Frequently Asked Questions

What Martial Art Uses Horse Pose?

The horse stance (also known as the horse-riding pose) is a popular pose in Asian martial arts derived from the attitude taken while riding a horse. In Chinese, it's called mbù, in Japanese, kiba-dachi, and in Korean, it's called juchum seogi or annun seogi.

Is Horse Stance Good For You?

The whole hormone system, including the reproductive organs, adrenals, and thyroid, is strengthened by this posture. This results in more stamina, healthy hair, skin, nails, and a more vital and durable body. The yang energy in the body is developed by the harsh nature of holding a low horse stance.

What is Horse Stance in Tai Chi?

The Horse Stance is built around the dan tien. Both martial arts, like Tai Chi, use the Horse Stance as their basic stance. It aligns the three dan tien points, higher, center, and lower, for optimal posture and effortless but efficient movement.


A horse pose is a standing pose that is suitable for both beginners and experienced yogis. It helps to loosen up your inner thighs and reinforce the muscles in your legs. 

Although several yoga poses emphasize the benefits of stretching, horse pose highlights the benefits of strengthening the muscles in the legs while stretching. 

You can learn how to do horse pose if you choose to tone your legs when stretching them out. Of course, you don't have to use horse pose only in yoga; we'll teach you how to incorporate it into other exercises as well.