Vatayanasana - the horse pose

by Nick on Oct 17 2016
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    Vatayanasana - the horse pose Vatayanasana - the horse pose
    Vatayanasana, Horse Pose, is a yoga exercise for advanced practitioners. This pose requires perfect mastery of the lotus position . You should only attempt this pose once you can assume the lotus position without pain. You also need a high level of flexibility and strength in your ankles. The name Horse Pose comes from the fact that, viewed from the front, the pose resembles the face of a horse.

    Effects of Vatayanasana


    Vatayanasana stretches various areas of the body. The exercise promotes blood circulation throughout the hip area and is traditionally used to correct deformities and misalignments of the pelvis. With experience and guidance, the exercise can be used to correct a pelvic tilt.
    The horse pose stretches the sacroiliac joint. Due to prolonged sitting, the sacroiliac joint is tense in many people today, and the tendons that support the joint become shortened. This results in lower back pain. Horse pose can help prevent tension-related back pain.
    Vatayanasana also stretches the thigh and can reduce leg cramps.
    The exercise strengthens the muscles of the spine, calves and hips and promotes coordination.

    Notes - please note before practicing


    Most people struggle with this pose at first. It requires a high degree of hip mobility. If your hips aren't that flexible, it's difficult to hold the leg raised on one side. Be sure to pay attention to the alignment of your spine during your first attempts and don't force the pose. This pose is actually quite tricky; it can lead to dislocation of the hip joint or, in the worst case, injuries such as lumbago if performed incorrectly. If you're not completely confident or suffer from back problems, it's best to learn this pose under the guidance of an experienced yoga instructor. If you have knee problems, you shouldn't attempt Horse Pose.
    Preparatory yoga poses for Vatayanasana include the lotus pose and half lotus pose. Garudasana, or the eagle pose, also helps you prepare.

    Horse Keeping - Instructions for Beginners



    1. First, make sure your muscles are completely warm and well stretched before trying the horse pose. It should be done after various basic exercises.
    2. Sit in the half-lotus position on a yoga mat . To do this, bend your right knee and place your right foot on your left thigh. Your foot should be at the base of your left thigh.
    3. Now stand up straight and place your right knee on the floor. Squat with your left leg, initially supporting yourself with both hands.
    4. Later, you can also start keeping the horse directly from a standing position, but this is more difficult.
    5. Place your left foot as close as possible in front of your right knee, with your toes pointing outwards and your left heel in line with your right knee.
    6. Now shift the weight of your body onto your right knee and look straight ahead as you slowly stand up with your abdominal muscles tensed.
    7. Be careful, maintain your balance, and try not to tip forward. Raise your left arm to chest height and bend your elbow, creating a 90° angle. Use this arm to maintain your balance.
    8. Now wrap your left arm around your right arm and join both hands, palms facing upward. Look up and try to hold the position. Breathe calmly and with concentration.
    9. Then repeat the exercise on the other side.

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