Vatayanasana is a SANSKRIT word that means Vata means ''Air'', Yana means ''Vehicle'' and Asana means ''Pose''. Vatayana means Flying Horse. This pose is also called the ''Flying Horse Pose'' in English. Do not perform the Vatayanasana pose without supervision.
Stand tadasana pose, and take a deep breath. Both knees merge together. keep the heels, back of the head, and buttock straight. Bend your right side leg from the knee and place this leg side on the thigh of the left side leg. then bend your left side leg downwards until your left thigh becomes parallel to the ground. and slowly close the right knee to the floor near the heel of the left side foot. raise your both hands and connect them with each other or make a Namaste pose with both hands. keep breathing in the same pose.
Hold this position and then relax after repeating the pose on the opposite side too.
Benefits of Vatayanasana yoga:
There are the most important health benefits of Vatayanasana are,
1. Vatayanasana is an excellent pose for strengthening the muscles of our body, it helps to strengthen the hands, thighs, legs, and calf of our body.
2. This pose helps to maintain the balance of acid and alkali in the body. It helps to improve urinary and cures problems of the spine.
3. Vatayanasana helps to develop the pelvis in women. and also helps in sexual disorders and strengthens the uterus.
4. with continued practices of Vayatnasana Yoga, the waist becomes flexible and the chest is widened.
5. This pose helps to proper blood circulation in the body organ.
6. This pose helps to reduce the pain of the waist and knees.
7. Vatayanasana pose helps to open the Svadhisthana chakra is the centre of passion and pleasure.
8. Vatayansana helps to improve concentration power & increase memory power.
Step by step Vatayanasana yoga:
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.