Vatayanasana वातयानासन

Vatayanasana वातयानासन, or “Flying Horse Pose,” is an advanced balancing pose that requires significant flexibility in the hips, knees, and ankles. It is a complex pose that combines elements of Ardha Padmasana (Half-Lotus Pose) and Garudasana (Eagle Pose).

How to do Vatayanasana

  1. Preparation:
     Begin by standing in Tadasana (Mountain Pose). Shift your weight to your right foot.
  2. Half-Lotus:
    Bend your left knee and place the left ankle and foot on top of your right thigh, as high up as possible into your groin crease, as you would for Ardha Padmasana. This is the most challenging part of the pose for many. Keep your left foot flexed to protect the knee.
  3. Squat and Lower:
     Gently bend your right knee and begin to squat down. As you lower your hips, bring your hands to the mat for support.
  4. Kneeling Balance:
     Carefully lower your left knee to the floor, so you are balancing on your right foot and your left knee. Your right thigh should be roughly parallel to the floor, and your right heel should be close to your left knee. Your torso should be upright.
  5. Arm Position:
     Once you have found your balance, you can bring your arms into Garudasana (Eagle) arms. Cross your arms in front of your chest, with the right elbow on top of the left, and wrap your forearms around each other until the palms touch (or come as close as possible).
  6. Hold and Release:
     Hold the pose for a few breaths, focusing on a single point to maintain balance. To release, slowly bring your hands back to the floor, and then carefully lift your hips and unfold your legs. Repeat on the other side.

Benefits of Vatayanasana

  • Strengthens and Stretches:
     Vatayanasana intensely stretches the hips, glutes, and inner thighs. It also strengthens the ankles, knees, and the muscles of the standing leg, including the quadriceps.
  • Improves Balance and Concentration:
     As a balancing pose, it demands a high degree of focus, which helps to calm the mind and improve overall concentration.
  • Enhances Flexibility:
     Regular practice can significantly improve the flexibility of the hip and knee joints.
  • Aids in Alignment:
    It helps correct minor asymmetries in the hips and legs.

Contraindications of Vatayanasana

Avoid or modify this pose if you have:

  • Joint Injuries:
    Avoid this pose if you have any existing injuries in your knees, ankles, or hips. The pressure on the joints can worsen a pre-existing condition.
  • High Blood Pressure/Heart Problems:
     The strenuous nature of the pose and the change in blood flow are not recommended for individuals with high blood pressure or heart conditions.
  • Sciatica or Slipped Disc:
     People with these conditions should not perform this pose.
  • Pregnancy:
     This pose is not safe for pregnant women.
  • Lack of Flexibility: Do not force yourself into this pose. Pushing beyond your current flexibility can lead to injury. It is a slow and gradual process.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

  • Lower Body:
    The standing leg is under a lot of strain, with the quadriceps, hamstrings, and glutes working to stabilize the body. The folded leg requires a deep external rotation of the hip, engaging the hip rotators and stretching the inner thigh muscles. The pose places significant pressure on the ankle and knee joints, which is why proper alignment is crucial.
  • Core:
    The core muscles (abdominals, obliques, and lower back) are engaged to keep the torso upright and stable.
  • Upper Body:
    The shoulders and arms are involved in the Eagle Arms variation, which stretches the upper back and shoulders.