Vatayanasana: Meaning, How To Do, & Benefits

Vatayanasana, commonly known as (flying horse pose or horse face pose), is an intermediate yoga posture that is a part of the intermediate series of Ashtanga yoga. The pose looks like a combination of Garudasana (eagle pose) and Ardha Padmasana (half lotus pose).

Vatayanasnarequires practitioners to gracefully move into a deep balancing, aligning the body in a way that not only stretches the quads, glutes, and inner thighs muscles but also invites a sense of mindfulness and balance. When yogis engage in the exploration of this pose, they embark on a journey of strength, flexibility, and spiritual devotion.

Vatayanasana Meaning

The name of Vatayanasana comes from Vatsyayana meaning ‘horse’, and asana meaning ‘posture or seat’. This pose resembles the face of a horse. That’s why commonly referred to as horse pose in English.

Alternatively, Vatayanasana also break down in three words where ‘vata’ refers to air and ‘yana’ is a ‘vehicle.’ However, here in the pose the term ‘vatayana’ means ‘flying horse’. Therefore, sometimes it is also referred to as the flying horse pose.

Vatayanasana is a little hard. The pose requires considerable flexibility in the yogic body. It should be practiced under the supervision of an experienced yoga teacher. Now let us know how to do Vayatnasana Yoga.

Practice Guide to Perform Vatayanasana (Horse Face Pose)

It proceeds to break down the pose into manageable components, providing detailed instructions on body positioning, alignment, and breathing techniques essential for executing Horse Face Pose correctly. Illustrations or images may accompany the instructions, aiding practitioners in understanding the nuances of each step.

Preparatory poses

• Lotus Pose (Padmasana)
• Seated Forward Bend Pose (Paschimottanasana)
• Child’s Pose (Balasana)
• Lizard’s Pose (Utthan Prishtasana)

How to do Horse Face Pose

Starting Position: Begin in a standing position at the front of your mat (Tadasana) with feet hip-width apart.

Leg Positioning: Step your feet wider than hip-width apart, toes pointing slightly outward.

Bend Knees: Bend your knees deeply, as if sitting back into an imaginary chair. Ensure your knees align with your ankles and toes.

Arm Position: Bring your palms together at the center of your chest in a prayer position (Anjali Mudra). OR raise your arms and connect them with each other or make a greeting posture (Namaste) with both hands. Alternatively, extend your arms straight out in front of you, parallel to the floor.

Torso and Back Alignment: Keep your spine elongated and straight. Engage your core muscles to support your back.

Hold and Breathe: Hold the pose for several breaths, aiming for 30 seconds to 1 minute while maintaining a steady breath.

Follow up poses

• Eagle Pose (Garudasana)
• Cow Pose (Gomukhasana)

Precautions & Contraindications

• Ensure proper alignment of your knees, keeping them in line with your ankles to prevent strain.
• Perform warm-up exercises or yoga stretches for the legs and hips before attempting Vatayanasana.
• Use props like blocks or a wall for support if needed, especially if you’re a beginner.
• Skip this practice during the recovery period of abdominal or hip replacement surgery.

Benefits Of Vayatnasana Yoga

• Strengthens leg muscles, particularly the thighs and calves.
• Improves balance and stability.
• Engages the core muscles, enhancing abdominal strength.
• Stretches and opens the hips and groin area.
• Helps in toning the abdominal organs.

Conclusion

Always practice yoga poses mindfully and listen to your body. If you have any pre-existing medical conditions or injuries, consult a qualified yoga instructor or professional before attempting new poses like Vatayanasana. Gradually build up your practice, and with consistency, you’ll improve your strength and flexibility.