Yoga pose
Horse Stance is a wide standing squat with the toes turned out and the knees bending over the feet. It is a simple way to work the legs, wake up the hips and practise staying upright while the lower body does the work.
Typical hold: 20 to 45 seconds
Timing: 3 slow breaths · 5 slow breaths · 2 to 3 rounds of moving in and out with the breath
This pose asks for width in the stance and a clear bend through both knees, but it does not need to be very low. For many people, a medium depth is the most useful place to start. The main job is to keep the knees tracking in the same direction as the toes while the chest stays lifted and the feet stay grounded.
If the knees keep drifting inward, do not think about pushing them wide as hard as possible. Instead, press the outer edges of the feet down and let the thighs follow the line of the toes. That usually creates a steadier stance with less strain.
Keep the same wide setup but bend the knees less. A smaller squat is often the best place to learn the shape without losing knee alignment.
Place your hands lightly on the tops of the thighs for feedback and support, without pushing the knees aggressively outward.
Stand with your back lightly touching a wall or practise near a wall for balance. This can help you keep the chest upright while you find your foot position.
Stand behind a chair and hold the backrest while you bend the knees into a smaller wide squat, then rise again.
Use this if balance feels uncertain or if you want less load while practising the leg action.
Take a similar wide stance but keep the pose more active through the arms and torso, or stay at a moderate depth rather than sinking low.
Use this if you want a closely related catalogue pose with the same basic lower-body pattern.
Stand with the feet under the hips and practise bending and straightening the knees a little while keeping the feet grounded.
Use this if a wide stance or turned-out feet bother the hips or knees today.
The palms press together at the chest to help the torso stay centred and upright.
You lower into the stance on an exhale and rise slightly on an inhale for several rounds instead of holding still.
A slightly wider version with a shallower bend can emphasise grounding through the feet and inner thigh length.
Pause Horse Stance if sharp pain shows up in the knee, hip, or groin, or the legs cannot take weight comfortably in the squat. Choose a shallower stance, and get individual guidance before working on deeper wide-leg versions.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
Only go as low as you can keep the feet grounded, the knees steady and the chest fairly upright. For many bodies, a medium bend is more useful than a very deep squat.
This often happens when the stance is too wide, the feet are turned out too much, or the outer hips are not quite engaged. Try narrowing the stance a little, reducing the turnout and pressing evenly through the whole foot.
Aim for a natural, balanced position rather than a strong tuck or an exaggerated arch. If the lower back feels compressed, come up slightly and let the tailbone drop without forcing it.
Yes. Dynamic repetitions work well here. Inhale to rise a little, exhale to bend the knees again, and repeat for 3 to 5 rounds if that feels better than staying still.
Yes, some ankle effort is normal because the pose asks you to stabilise in a wide stance. It should feel like work, not strain. If the ankles wobble or feel pinchy, take a narrower stance or use chair support.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
