How to Assume the Horse Pose in Ashtanga Yoga

The Horse Pose, or Vatayanasana, is considered part of the second, or intermediate, series in Ashtanga Yoga, being slightly more advanced than the first, or primary. It is used as a way to cleanse to nerves of the body, and more specifically, in the case of Horse, brings the physical aspects of your practice to a more energetic level. With this exercise, your shoulders, hips and knees benefit at the same time while ridding the body of unneeded gases. The second series, to which this pose is part of, demands a great deal more experience and strength as well as flexibility and focus. Though the pose itself may seem easy, getting into it is far more involved.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing

1. Start on the mat in Mountain, or Tadasana.

2. Lift your right foot off the floor and draw it up to the joint of your left hip. You’ll most likely need to grab your ankle to position your foot in the proper location along your left leg. Your right knee should end up pointing toward the ground.

3. As you exhale, bend your left knee and slowly bring your right knee to the ground until it comes into contact with floor. Pay close attention to your center of gravity. This can be difficult to perform if your concentration is elsewhere, both in mind and body.

4. Extend your arms out in front your and bend your elbows up so your palms are facing you.

5. Draw the right elbow under your left and rotate your upper arms in so your palms are facing one another.

6. Bring your hands together. Commonly, the fingers of your right hand will end up pressed against the palm of your left hand. This is completely normal and do not worry about adjusting your hands.

7. Lift your chest, allowing your spine to lengthen, and keep your back straight. Hold this pose for 30 to 60 seconds.

Tips & Warnings

• If you’re unable to bring your right knee to the floor Step 3, employ the use of a wall until your center of gravity becomes more accustomed to the movements within the posture.

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