Vinyala

Pose sheet

Horse Pose

Vātāyanāsanaवातायनासन

Balance on one half-lotus knee and the opposite foot; intertwine your arms.

Open this pose in the 3D body

Steps

Support

Half-lotus knee and opposite sole, including the heel.

Enter

  1. Sit; place one foot on the opposite thigh in half lotus.
  2. Ground your hands; exhale, lift your pelvis, and lower that knee.
  3. Bring the opposite foot near the grounded knee, keeping heel down.
  4. Lift your torso; keep the grounded knee's thigh vertical.
  5. Cross the grounded-foot arm above; intertwine forearms and join palms.

Hold

  1. Keep the grounded-foot leg's thigh horizontal.
  2. Keep your torso upright and your arms at chest level.
  3. Distribute your weight between your knee and foot.

Exit

  1. Unwrap your arms; ground your hands to sit down.
  2. Release half lotus and straighten your legs.
  3. Repeat on the other side for the same duration.
Breathing
Breathe normally while you hold the pose.
Gaze
Focus on a fixed point ahead.
Duration
About 30 seconds per side.

Adapt

Adaptations

  • BlanketPlace a folded blanket beneath your grounded knee.
  • Hands groundedKeep your hands grounded before lifting your torso.
  • Chair in the kneeling variationRest one hand on the seat to steady yourself.

Variations

  • Palms-together variation: hold your breath while lowering and rising.
  • Winged-arms variation: extend your arms sideways like wings.
  • Half Lotus variation with both knees grounded.

Signals of effort

  • Weight on one deeply bent knee.
  • One hip externally rotated in half lotus.
  • Balance on an asymmetrical knee-and-foot base.
  • Hold your breath during transitions.