vatayanasana Vatayanasana(Horse faced pose) : Benefits, Method, Precautions, Modifications

30 Min activity

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Vatayanasana
(Horse Face Pose)

Vatayanasana is a series of Ashtanga poses. It is also known as a flying horse pose or horse face pose. In Sanskrit, vatayan means ‘horse’ ,Asana is a ‘pose’.
So, this pose can also be named a horse face pose.
Also, vata means ‘air’,Yana means ‘vehicle’, Asana is a ‘pose’.
So, this pose is also referred to as a flying horse pose.
The body limb makes a shape like a horse in vatayanasan. The appearance of this pose looks like half lotus pose or eagle pose. This pose will enhance the flexibility in your inner thighs, glutes, and quads. This pose will help you tone up your thighs. This pose will enhance flexibility. This is a good pose to reduce your fat. This pose will keep all the spinal joints and muscles in good condition ensuring strength and mobility. This pose will be quite difficult but can be done easily after a few practices. You have to balance your body on one leg. This pose will enhance the mobility of our bodies. It will help us in maintaining a good balance. Before working on this pose, it is advised to practice some warmup poses to get rid of the tension. This pose demands a good amount of flexibility already indulged in your body. You must be flexible enough to hold the pose. Along with flexibility, this pose asks for a good amount of stability or balance in your body. This pose focuses on creating pressure on the thighs, knees, and ankles. You can follow up the pose with the eagle pose.
Benefits:
Vatayanasana keeps all the spinal joints and muscles in good condition, ensuring strength and mobility in the Sacro - lumbar region. Pelvic floor and legs. Nerves are strengthened and willpower, concentration, and patience are developed. A strong horse-like, mobile body and a controlled quick mind are attained. Physical and mental strength, speed, and agility are possible through the regular practice of Vatayanasana.

Technique:
Step 1: To practice this pose your need to stand straight. Give your body a little stretch and warm up yourself.
Step 2: Sit on the knee of your left leg and bend your right leg as we do in lunges. Sit in the half padmasan position.
Step 3: The toe of the left leg should be in the direction of the right leg’s inner thigh.
Step 4: Keep the toe in touch with the inner thigh. The upper body should be straight. You will feel a gentle stretch in your legs.
Step 5: Wrap up your hands with each other.
Step 6: Inhale, keep your back straight, stretch your pelvis and lift your hands to the chest.
Step 7: Hold the pose for at least 30 seconds. Breathe naturally.
Step 8: Get back to the initial position.
Step 9: practice the pose on both sides one by one. Take a break for 10 seconds at least before repeating this pose.
Step 10: practice at least 5 to 10 times.
Precautions: Props and modification: