Also Known as Horse Pose. Vatayana means a horse. The pose resembles a horse's face hence the name. Vatayanasana 11 details provided to you by YogaIQ.
1. Sit on the floor, and put the left foot at the root of the right thigh in half Padmasana.
2. Put the hands on the floor by the side of the hips. Breath out, raise the trunk off the floor and place the top of the left knee on the floor. put the right foot near the curved left knee and keep the right thigh parallel to the floor. (Step 1)
3. Stretch the pelvis forward, keep the left thigh perpendicular to the floor, raise the hands, straighten the back and balance the body. Do not stoop forward while maintaining the balance, but keep the back erect.
4. Bend the elbows and raise the arms to the level of the chest. Put the back of the upper right arm near the elbow on the front of the upper left arm above the elbow joint. Entwine the forearms round one another and join the palms. Stay in this posture for about 30 seconds with normal breathing in. (Front view : Step 2. Side view : Step 3)
5. Loosen up the arms, sit on the floor and straighten the legs.
6. Repeat the pose on the other side. Here, place the right foot at the root of the left thigh, place the left foot near the bent right knee on the floor and entwine the arms in front of the chest so that the left arm is over the right near the elbow joint, and try to balance, keeping the left thigh parallel to the floor. Hold the posture for an equal length of time on both sides. Then release the pose and relax on the floor.
7. In the Starting Phase, it will be difficult to balance and the knees will be painful. With practice the pain disappears and the balance is achieved.
If you are suffering from arthritis, everyday practicing Vatayanasana will help in educing the stiffness and pain associated with it. In Vatayanasana posture the hip joints receive proper circulation of the blood and minor deformity in the hips and thighs is corrected. This is a good bone strengthening exercise where experts even say that minor deformities in the hip or lower limbs can be cured with this posture Vatayanasana is also good for stiffness in the sacroiliac region.