Yoga

Vatayanasana (Horse Pose) – How to Do and Benefits

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Yoga is an ancient healing and fitness technique now embraced by many which has taken the world over by its promising nature. Yoga too many is just a fitness seeker but the real truth to the awesome benefits are often underlying and hidden. Prior to yoga being a sensation, the gyms and the dietary pills used to do their rounds.

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But now, here we have a soft solution to treating yourself without having to go through a strenuous gym enrollment or a pill diet. Yoga has a huge catalogue and nesting within it are the various types of workouts, one of them being our hot topic for today. The name for this stance or pose is called the Vatayanasana.

Vatayanasana: Tips for Beginners:

Before you start to try this out, here are some tips you as a beginner should know.

  1. Do not attempt this pose without supervision. The pose requires considerable flexibility.
  2. Prepare your hips for maximum flexibility. Warm up a little before starting to do it. You could do the prep poses like Ardha Baddha Padmottasana or the Half Bound Lotus pose. The flexibility will come with time. Be patient and attempt little by little every day.
  3. Afternoons are the best time to get started. Your body needs adequate energy and flexibility for the hip rotations.
  4. If at any point you experience pinching pain or discomfort, stop right away.

See More: Eka Pada Koundinyasana Benefits

How to Do the Horse Pose?

Like every yoga this too has an English name, this one’s called the Horse Pose or as we call it Vatayanasana. Unlike most of the easy going stances, this for a beginner however is a bit harsh. Through an intricate twist and stretch, the final stance to this posture is availed. However, it is always welcoming to know with proper practice and dedication you can easily master it.

Also, before starting with the guidelines to performing the steps, you can ask for an extra pair of hands to be handy in case you need assistance with the pose. A good back wall support should do the trick too. Now that we all are on the same page, let’s start the ordeal.

  1. Standing on your yoga mat take a deep breath.
  2. Your spine is straight aligned with your neck and your lower limbs parallel to each other. Now start the posture by folding one leg, say the left one, from the knees and using your palm bring it upwards, i.e. your foot should be reaching for your groin where it will nestle for the rest of the stance.
  3. At this point, the extra pair of hands might give you a soft back support as you perfect or balance your stance going back to the straight marrow, your legs still fold and lodged in your groin.
  4. Now bend the right leg all the down until your right thigh is parallel to the ground. At this time, you would feel your left knee touching the ground as well, making the balancing easier.
  5. With your marrow still straight, now lift up your arms and intertwine them with each other so that it forms the shape of a twisted ribbon. This means your elbows should end near your chest level, your arms continuing above.
  6. Tilt your head back a little for support and lock in the position for a good 60 second. With practice you can lead this on to a good minute as well before you slowly untangle yourself to the base position.
  7. Next, repeat the pose on the opposite side too.
  8. This is one complete set. Repeat the set twice every day.

See More: Dvi Pada Sirsasana

What are the Benefits?

So, what are the benefits of vatayanasana? Here are its effects on our body.

  1. 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. Apart from the deformities, you can use this exercise to strengthen your lower body bones, making them more flexible.
  2. The same applies for the muscles, the muscles all around the body that would now tangle themselves untying the tension knots that would hold them back from flexibility. This is why the initial stages may come with some muscle pain but with proper practice it would ease.
  3. This yoga is mainly known for its proper blood circulation which is done throughout the body as you opt for this yoga. The twists and the stretches are simply a facilitator.
  4. If you are suffering from arthritis, this pose will help in educing the stiffness and pain associated with it.
  5. It has proven to be helpful in cases of inguinal and femoral hernia.

Precautions and Contraindications:

Look out for these before you start to take them seriously.

  • Make sure to have an expert to offer you helping hands. Do not ever attempt this on your own as a beginner.
  • In case you have problem in your knees, stay away from the horse pose yoga.
  • Prep up for the great flexibility and prepare to sweat out.

See More: Perfect Pose

Contraindications:

Existing hip, knee or ankle injury is a common contraindication.

The chances of injury is usually centered around the hip, knee and ankle. Loss of balance is also possible. Hence the strong word of caution is to practice under supervision. While it maybe tuff to do, the yoga is nevertheless is highly rewarding for the body. This intermediate yoga asana practice will require a deep sense of focus. Keep the endurance going!

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